Happiest of Birthdays to Dr. Laura! She is a source of tremendous inspiration, and also massive wisdom in the field of nutrition.  Want to learn more about Training and Nutrition?  Click here!

Happiest of Birthdays to Dr. Laura! She is a source of tremendous inspiration, and also massive wisdom in the field of nutrition.

Want to learn more about Training and Nutrition? Click here!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10min)

2. Warm-up: Deadlift weight (10 minutes)

3. 🗺️“Map it Out”🗺️
EMOM 8
5 Deadlift 315/223 + 30 Double unders

(all work completed within each minute)

LIII: as Rx’d
LII: 60% of 1RM or scale weight as appropriate, If you are still developing double unders then practice till the :45s mark each minute
LI: Find a light to moderate weight for the deadlift and practice Double unders till the :45 mark

4. Rest 7 minutes

5. 🌊Row 500m for time. 

6. EMOM 8
1-2 Turkish Get-up

LIII: Turkish Get-up with Holds and Presses
https://www.youtube.com/watch?v=5CyzlZYWR3g

Have fun!

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