Friday

Warm-up
0:30 Knuckle Drags
0:30 Quad Stretch
0:30 Active Samson
0:30 Active Spiderman
0:30 Downdog
0:30 Single Unders
0:15 High and Slow Single Unders
0:15 Low and Fast Single Unders
0:30 Double Under Practice

TECHNIQUE & BUILD
DEADLIFTS

EMPTY BARBELL
0:15 Slow Good Mornings
0:15 Stiff Legged Deadlifts
0:15 Deadlifts

5 Slow Eccentric Deadlifts (0:05 on the way down)

VERY LIGHT WEIGHT
3 3-Position Paused Deadlifts
0:03 Pause 1 Inch Off The Floor

0:03 Pause at The Knee

0:03 Pause at Lockout

TRACK SPECIFIC WARM UP
HANDSTAND PUSH UPS/HAND RELEASE PUSH UPS
[3:00 Total]
On the 0:30. . .

HOLDS
0:00 – 1:00
[Performance] Handstand Hold (0:20)
[Fitness] High Plank (0:20)

0:03 SEC ECCENTRIC
1:00 – 2:00
[Performance] 3 HSPU (0:03 on the way down (kick up or press up))
[Fitness] 3 Push Ups (0:03 on the way down)

WORKOUT VARIATION
2:00 – 3:00
[Performance] 3 Kipping HSPU
[Fitness] 3 Hand Release Push Ups

Deadlift (Weight)
Every 2min x 6
Build to a heavy set of 5 Deadlift
Metcon (Time)
Fitness
Buy-In:
50/35 Calorie Row

3 Rounds:
15 Deadlifts (135/95)
45 Single Unders
15 Hand Release Push Ups
45 Single Unders

Cash-Out:
50/35 Calorie Row

Metcon (Time)
Performance
Buy-In:
45/30 Calorie Echo Bike

3 Rounds:
15 Deadlifts (185/135)
30 Double Unders
15 Hand Release Push Ups
30 Double Unders

Cash-Out:
45/30 Calorie Echo Bike

Metcon
COOLDOWN
MOBILITY
1:00 Pike Stretch
1:00 Pigeon Pose (L/R)

AFTER CLASS
3 Sets for Quality:
15 Strict Press w/ Band (band under feet)
15 Triceps Extensions w/ Band
10 Pallof Press w/ Band (L) into. . .
0:15 Pallof Hold (L)
10 Pallof Press w/ Band ( R ) into. . .
0:15 Pallof Hold ( R )