12:15pm and 5:30pm classes only!
Open Gym: 6:00am-7:30pm
Spend 3-5 minutes on this thoracic + posterior chain mobility drill.
Lunge Matrix x 5 steps to each position
Pronated Hang x 60 seconds
Banded Good Mornings x 15 reps (increase your speed as you go)
Take 10 minutes to build to the weight you plan to use for the workout.
Complete as many rounds and reps as possible in 24 minutes of:
8 Deadlifts @ 70-75% of 1-RM
16 Toes to Bar
24 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
Please note number of rounds and reps, and weight used for the deadlift.