Deads & Lateral Burpees

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFTally Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Wall Ball
  3. Sit-ups  
  4. Hip Extensions  
  5. Push-ups
  6. Bar Dips

Announcements/MOB:

  • League of Shadows June 21 in Jacksonville!
  • Stretch: Wall Stretch

Lift:

High Bar Back Squat
2x5 @ 60% of 1RM
1x5 & 70% of 1RM
5x5 @ 75% of 1RM

Skills & Technique: (Click below for links to more info)

Wod:

Deads & Lateral Burpees
 
5 Deadlifts 315/225 lbs
10 Lateral Barbell Burpees
 
7 Minute AMRAP