Date: Friday, July 26

Warm-Up & Mobility: coaches choice

Skill: none

Strength:  3 Heavy Triples

Deadlift 3×3 (Trap Bar or Straight Bar)

 Good long warm-up>  Working sets should be between 70% to 85% of 1RM.

Super Set: 8/8 Single Arm Kneeling Shoulder Press

Conditioning: “Glorious Cheese”


10 Deadlift (95/155/225)

15 Burpees H:burpee to box 

45 DU H: 2:1 singles 

Guide: 5-9 rounds 

Scale Up: none

Coaching Notes: Conditioning; every round starts with deadlifts, brace your core on every pull and only do the reps Touch and go as long as you are able to keep the bar close. Step down step up on the burpees to keep moving if you feel yourself getting sloppy or fatigued. 

Cash Out: 500’ Farmers Carry + 20 Sandbag Bearhug Squats

HPT: 3x 15 DB Rows + 30 Banded Tricep Extentions