Speed Deadlifts!

Weightlifting

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

Metcon

Every 7 minutes, for 21 minutes (3 sets) for times:

50/30 Calories of Rowing

30 Walking Lunges with Farmer’s Hold (24/16 kg)

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

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