WOD
Primer
(Foam Roll/LXB Smash as needed prior to class)
Dynamic Warm-up
2 Sets
12/9cal Row
10 BB Good Morning into Squat
12 BB FR Reverse Lunges
Strength
Deadlift: 40/8, 50/6, 60/5, 70/3, 75/2*3
T&G reps, resting at least 1-2 minutes between sets.
Conditioning
AMRAP in 6 Minutes:
6 DB Devil’s Press (50/35)
12/9 Calorie Row
Rest 3 Minutes
AMRAP in 6 Minutes:
8 Weighted DB Box Step Over (20″)*
12/9 Calorie Row
Rest 3 Minutes
AMRAP in 6 Minutes:
10 DB Front Squat
12/9 Calorie Row