Thursday, June 16th, 2022

Warm-up (22 minutes)

every minute on the minute x 10 rounds
every odd minute: skipping
minute 2) sweeper stretch
minute 4) hollow body hold
minute 6) kb shoulder halos
minute 8) kb romanian deadlift
minute 10) long jumps
5 minutes pvc demo and form check
PVC on the back hip hinge x 5-10 reps
PVC stiff leg deadlift x 5-10 reps
PVC deadlift x 5-10 reps

DEADLIFTS

Every 1:45 minutes on the minute x 6 rounds
deadlifts x 5 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max.

5 rounds for time (12 minute time cap)

75 double unders
10 overhead KB swings (50/35)

*Overhead KB swings are meant to be fast and powerful. The skipping shouldn’t take longer than 1 minute at the start, switch to 115 singles, 75 single/doubles, 50 double attempts, or 75 penguins jumps