04.06.2018

Hey Everyone!

So we’ve had alot of interest in Kevin’s Deadlift workshop next weekend, and we’ve locked in another timeslot. Thats Awesome!

We have 7 people signed up for each timeslot, which means we’ve got room for 3 more in each. The times are:

12:00 – 2:00pm
2:30 – 4:30pm

If you are at all interested, Please bring in your $20.00 and get yourselves signed up. Some of the participants are flexible and wouldn’t mind moving from one time to another, so if one time fills up and you can only make that one don’t panic; just talk to one of us coaches and we’ll sort it out for you.

Warm up:

(Running clock 10:00)
200m run
10 Hip bridge
10 Alternating single arm KB clean and jerk
10 Back pistol

+ 2 rounds (With light DB)
10 front raises
10 lateral raises
10 back fly

Warm up movements and set up (10:00)

Conditioning:

(CAP 30:00) (1 partner works at a time and switch whenever they want)

Buy in: 300 Double unders

3 rounds:
30 Pistols
30 Sumo deadlift high pull (115/75)
30 Shoulder to Overhead (115/75 )
30 Sit up

Cash out: 300 Double unders

Recovery:

1- Anchored T-Spine; 4:00

2- Couch stretch; 2:00/