Down Count

Warm Up 2 X: 5 Pullups 10 Inchworms 200 m Row/Run 20 Resistance Band Shoulder Circles

Then complete the following for time: 25 - 20 - 15 - 10 - 5

Burpees OH DB Press 15/20 Jump Squats Deadlifts 65/95

Cool Down 3 sets of 30 seconds each: Child's Pose Lower Back and Piriformis Stretch

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*Newbies please ONLY complete 1/2 the reps, 1/2 the weight, and take breaks when needed! Watch your deadlift form and protect that back! *Rookies (less than 6 months) please focus on completing all the reps with less weight.

The Deadlift weight is heavy enough for the purposes of the workout, it isn't meant to be on the uncomfortable side of your ability. With this rep count, combined with the other exercises, there isn't a need to go heavier. We have also hit the lower back significantly this week, therefore if you have any residual tightness or soreness, please scale the deadlift and OH Press weight back.


Nothing to prove. Everything to gain by being smart about this one today.


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