ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, March 5th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball SDLHP
5 x Med Ball Clean
5 x Med Ball Front Squat
10 x V-ups/Hollow Rocks
III. Mobility
Impact/Focus: Deadlift 5 x 3
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Deadlift.
Deadlift 3-3-3-3-3
Notes: Climb in weight each set as able. Those referencing percentages for guidance should be final set within range of 75-80% of a previous 1RM.
Post loads to comments.
“Seagram 7’s”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Post scores to comments.
305#
12+2 Rx
“Deadlift 3s”: 245 #
“seagram 7’s” : 9 + 5 Rx (heehee)