Warm Up

As a class:

Floor passes, warm up your hamstrings

• Butt Kicks
• High Knees
• Toy Soldiers
• Burpee Broad Jumps
• Walking Lunges Forward
• Walking Lunges Backwards

Foundational Movement

Deadlift

Set Up:

• Feet between hip and shoulder width apart
• Weight in the heels
• Back arched/lumbar curve locked in
• Shoulders slightly in front of the bar
• Bar in contact with the shins
• Arms straight/Elbows do NOT bend
• Symmetrical grip outside the knees, just wide enough not to interfere with knees

Execution:

• Drive through the heels
• Extend legs while hips and shoulders rise at the same rate
• Once the bar passes the knees, the hip opens all the way up
• Bar maintains contact with the legs the entire time
• Head neutral/neutral spine (looking about 5 feet ahead on the floor, NOT UP)
• On return to the floor, push hips back and shoulders forward slightly; delay the knee bend

Strength

Deadlift: 5 sets, 3 reps

WOD

12 Min AMRAP

5 Deadlift (225/155)

7 Burpee

9 Wall Ball (20/14)
**Emily will be here tomorrow, Saturday, at 0930 to teach Fundamentals. Please plan on attending.**