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)
15 Empty Bar Deadlift

Deadlift

Build To A Heavy 5 Rep Max
Percentages And Intervals Below Are A Suggestion
Take As Long As You Need To Establish The Max
Rest A Minimum Of 2 Minutes Between Attempts

Every 3 Minutes On The Minute
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 reps @ 65%
1 Reps @ 70%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

Accessory

3 Rounds Each Every 1.5 Minutes On The Minute
1) 8-12 Goblet Squats
2) 10-20 Seated Band Rows
3) 30-45 Seconds Plank

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