3 sets easy of (15-30 single- or double-unders + 5 Russian kettlebell swings + 5 goblet squats)
Every :90 for 15:00 (5 sets of each):
1st: 1 back squat, 20X1 – start light and build to a challenging final single
2nd: 2-4 supinated strict pull-ups (add weight or use band assistance to make 2-4 challenging, heavier load or lighter band than last week)
+
For time w/9:00 cap:
15m DB/KB walking lunges, DBs @ shoulders or KBs in front rack
10 double DB/KB deadlifts
15m DB/KB walking lunges
20 double DB/KB deadlifts
15m DB walking lunges
30 double DB/KB deadlifts
15m DB walking lunges
*same load for both movements, will likely feel lighter for the deadlifts than lunges (at least initially…)
+
5:00-10:00 coach-led mobility
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SCHEDULE NOTICE: no 1000 class tomorrow as the gym will be closed from 10-12 for a free shoulder mobility clinic w/Dr. Rob Balza from 1000-1200 – if interested you must register through the link in our newsletter