“Don’t wait on perfect conditions for success to happen; just go ahead and do something.” –Dan Miller

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Warm Up:  Down and backs 
3 Min Cardio: 
Jump Rope/ Step Up/ Jumping Jack/ Bike 

2 x 15: 
Banded or BB Good morning 
Glute Bridge 


Performance: Deadlift 3-3-3
Deadlift for load: Drop and Reset each rep
*Goal isnt to PR but to feel something heavy in your hand, be conservative


3 Rounds for Quality

  • 15/10 Calorie Bike (Build intensity each round)

  • 10 DB Deadlifts

  • 10 Low Row  

  • 10/10 Banded Trunk Twist


EMOM 10: “ The Grinder” 
1) Prowler Push Down and back 
2) 10 Burpee 


Fitness: 
3 sets: 

  • 5/5 S.L RDL 

  • 7/7 Chainsaw 

  • 10/10 Banded Trunk Twist 


3 Rounds 
1:30 Stations
*:30 Rest b/t Stations


Station 1
Max Distance Row/ Bike 

Station 2
Max DB Floor Press (feet elevated) 
*when arms are done drop db’s and finish with flutters 

Station 3
Max Sit Ups

Station 4
:30 KB Deadlift
1:00 Plank Hold (any variation)