Romanian Deadlift (RDL) (GOALS + GUIDANCE: The weight will start in the standing position, unlock your knees, and send your hips to the wall. Stop the bar below your knees at about mid shin before the weight hits the floor. Build to 7.5/10 (75%) effort for all four sets.)
Bench Press (GOALS + GUIDANCE: Build to a 7.5/10 effort (could do 2 more reps at this weight) or 75% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)
GOALS + GUIDANCE: Find a steady pace and hold onto it for all fifteen minutes! Do the wall balls unbroken for as long as possible, then maybe break them into 12/8 reps. […]
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7.5/10 effort ,or 75% of your 1 rep max, which should feel like you could sneak out 2 more reps. Stay at the same weight across all four sets. )
GOALS + GUIDANCE: Push your pace on the rower to complete the designated meters in two minutes or less. Find a moderately fast pace on the sit ups, where you can recover but also continue to […]
