OPEN GYM FRIDAY

Growth & Development

A. Good morning 8 reps with great form x 3 sets resting 1-2;00 between sets

B. DUMBBELL Romain Deadlifts ( stiff legged, mid shin) 8 reps x 3 sets  great form, flat backs  1-2:00 rest between sets

C. Hanging leg raises ( or knee raises) 6 reps x 4 sets  + 90 seconds rest between sets

D. 4 rounds

20 v sit ups ( or ab mat sit ups)

20 goblet squats

Performance

A. Deadlift EMOM 8:00 x 5 reps 80-85%

B. Death March x 120 ft ( gym length is just under 60ft )  we will go up  turf rest :30 seconds x back turf rest 3:00 x 2 sets HEAVY DB

C. 4 rounds

20 Barbell OH lunges 75/55 (not walking)

15 TTB

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