* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE.

** Graze CSA. Check out it HERE.

Class:

1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be touch-and-go, if you are to pause, pause at the hang. Be smart, be safe.

2) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

3) 10 minute AMRAP:

5 Hang Squat Cleans 95/65

15 Knees-up

45 Single-unders

Extra Work:

4) Bird Dog: 3 rounds :30 Left, Right, Rest

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

Post Results/Thoughts To Comments