*If you can get to class early then do so so you can thoroughly warm-up. Please, use common sense when performing 1RM lifts this week. Do not get under a bar without a coach or experienced spotter guiding you. Safety first.
General Warm-up
Then..,
Every 2min for 12min:
25sec – Bike/row/ski/versa/runner sprint + 6-8 Burpees
Tips for 1RM
•Limit rest time between sets.
•Do Not make big jumps.
•Limit number of reps between sets.
•Build quickly.
Then…,
Find (New) Heavy Single Bench Press
Then…,
Find (New) Heavy Single Deadlift
Then..,
2 Rounds For Time:
50 Russian KB Swings 88/70
50 Sit-Ups (Feet anchored on KB)
100 Double unders
CAP: 12min.
Happy Birthday Andy Brill
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