Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: 3 rounds not for time of: 5/side Cossack Squat, 5/side Staggered Stance good-mornings🕺, 5 Inchworm, 10 Kettlebell Deadlifts
2. Deadlift 1x5
Add 5# to last week’s 5RM. If you missed last week, work up to a heavy set of 5 for the day.(20 minutes)
3. ”Mr. Hyde”
With a 20 minute Clock:
Max Rep Deadlifts 225/153
Rest 4 minutes
Max Rep Box Jumps 24/20”
*If rowers are limited, half of the class can start on the Run/Box Jump and the other on Row/Deadlift. Run Prep for Athletes starting on Run.
LIII: as Rx’d
LII: 185/128 deadlifts or scale weight and box as needed
Rest till 14 minute mark
3x5 Box Jumps