Coaching Tip: Class Time
Frame
If you would like to have more
time for the deadlift today,
modify the workout to 4 sets
instead of 5.
WARM-UP -
2:00 Row
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Box Step Ups
10 Deadbug
5 Deadlifts (empty bar-build
across sets)
STRENGTH -
Build up to a Heavy Deadlift
12-15 minutes
WORKOUT PREP -
1 set:
5 Calorie Row
5 Thrusters
2 Burpee over Rower
WORKOUT - “Gobble ‘til you
wobble”
Freedom (RX’d)
5 sets: (Every 5:00)
12/10 Calorie Row
15 Thrusters (45/35)
12/10 Calorie Row
10 Burpee over Rower
(KG conv: 20/15 Thrusters)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf & Big Toe
Stretch
4 x 5 Quad Foam Rolling
(each leg)
2 x 8 Bretzel