Friday 03.01.2019

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball SDLHP
5 x Med Ball Clean
5 x Med Ball Front Squat
10 x V-ups/Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 5 x 3
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Deadlift.

Deadlift 3-3-3-3-3

Notes: Climb in weight each set as able. Those referencing percentages for guidance should be final set within range of 75-80% of a previous 1RM.

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“Seagram 7’s”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

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