* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Potluck Sign-up HERE.

Class:

1) Deadlift: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. The goal should be to build heavier than last week.

2) Dumbbell Reverse Lunges: 3 sets of 8/side

Rest 90-120 seconds between sets. Alternate legs each rep. This is a reverse step instead of your traditional forward lunge.

3) 3 rounds AQAP:

10 Front Squats 95/65

20 Ring Rows

75 Single-unders

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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