Performance & Fitness
Deadlift (5 Sets: 3 Reps)
Coach’s Notes: Take these Deadlifts from a dead stop. No touch and go reps. Complete a rep, then set the bar back down and reset between reps. Start at a moderate weight and build to a challenging but sub-maximal weight.
Metcon (AMRAP – Rounds and Reps)
3 Sets:

15 Calories on any machine
12 Box Step-ups (24/20)
9 Ball Slams

Rest 1:30

Coach’s Notes: Start from where you left off after the rest.

3:00 Row
2:00 Seated Forward Fold

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