A) Warm-up
5:00 of Funnell Tag then,
2 sets With a barbell
5x Deadlift
5x Front Squat
5x Bent-over BB rows
10 Walking lunges
10 Banded Goodmornings
*Add weight and repeat
B) Mobility
Softball in the glute x 30s ea.
+ Glute Activation
C) Strength
Touch n Go Deadlift: Work up to a moderate double. Rest 2-3:00
– 80% of Current 1RM is the goal. This should NOT be maximal.
– This should take between 6-8 total sets.
– Beginner: Focus on Technique. Work above desired weight for metcon.
D) Conditioning
“Francine”
3 RFT:
15 Deadlifts (225, 155)
15 Pull-ups
L3: (185, 125)
L2: (155, 105) (BA Pull-ups)
L1: (135, 95) (Ring Rows)
8:00 Cap
E) Extra Credit
Russian Twists: 3 x 20.
50-100 Banded Leg Curls