Warm Up
10 Cat Cows
10 Seal to Downward Dog
16 Glute Bridge March
16 Banded Good Morning
Coach Guided (perform as many reps as coach needs to address class technique)
Empty Bar Deadlift
Deadlift
Deadlift (use 90% of your 1 rep max as your working max)
Every 3 minutes on the minute x 5 rounds
10 Reps @ 60% of Working Max
*Final Set is an AMRAP Minus 2-3 reps
Accessories
8 Rounds Every 2 Minutes On The Minute
1) 8 reps Dumbbell Romanian Deadlift
2) 16 Walking Lunges
3) 15 Side Bends per side
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds