10.27.21 Workout of the Day

Happy 20 Year Anniversary Chef Nate & Destine.

Kid’s Room
The kid’s room will be off limits to all children as Dr. Ashley Romine is expanding her Physical Therapy practice into that area. Congrats Ashley & thanks to all our parents for your understanding.

Barbell

Please all be on time today, as this class takes a full hour.

Deadlift [12 minute window]
On the every 1:30, 2x2 dead stop deadlift @ 80 of 1 RM.
On the every 2:30, max touch & go deadlift @ 85 % of 1 RM.

Conditioning
AMRAP 10
1600 m run
Remaining time max Calorie ski or bike
2 min rest
AMRAP 8
1200 m run
Remaining time max Calorie ski or bike
2 min rest
AMRAP 6
800 m run
Remaining time max Calorie ski or bike
2 min rest
AMRAP 4
400 m run
Remaining time max Calorie ski or bike
2 min rest
AMRAP 2
200 m run
Remaining time max Calorie ski or bike

Interval
Conditioning
Team of 2
30 minute partner leapfrog AMRAP
8 double KB / DB deadlifts (50/35’s)
100 m sprint
12 medicine ball sit-ups (20/14)

Midline: 3 sets for quality
10 single object single leg Romain DL (10 right + 10 left ) = slow & controlled.
20 GHD reverse hyperextensions
1:00 unbroken prone plank