A. Skill:
Back Squat –
1X8 @ 70%
2X5 @ 75%
2X3 @ 80%
B. MWOD:
Hip External Rotation
C. WOD:
3 RFT –
12 Deadlift (185/135)
12 Pull-Up
300m Shuttle Run
—————————————————————————————————-
Quick Tips:
1. You should be able to do all movements unbroken.
2. Only exception might be the pull-ups…but only break into two sets, we want you to stay moving
3. Set of 12 DL’s should take no more than one minute – that’s 5 seconds per rep, completely doable even if they are not touch-and-go reps
4. Shuttle run is a great test of your agility and how well you can start and stop multiple times. Keeping a steady pace on each leg is crucial
—————————————————————————————————-
***Reminder: We will be CLOSED this coming Saturday the 26th as a few of our athletes are competing at the TNL Fitness Challenge***
Skip to content
Fill out the form to get started
Take the first step towards getting the results that you want!