Choose on of the following lifts
A: Overhead squat 5-5-5-5-5
B: Back squat 5-5-5-5-5
C: Front Squat 5-5-5-5-5
D: Deadlift 5-5-5-5-5
Following the warmup, you will have 20 minutes to work up to a heavy set of 5 reps, nearing your 5 rep max, beginning with an empty bar for squats and light bar for deadlifts. Rest for 5 minutes then, using the same bar, perform one rep every 30 seconds for 5 minutes. (10 lifts total).
250 meter row, 15 KB swings, 10 back extension, for 12-15 minutes, followed by 5 minutes of mobility work rolling quads, hamstrings and deep squat stretches.
Reminder, we start warmups on the hour and half hour up until 6:30am and 6:30pm. You are welcome to show up early to add to your warmup time, but you will begin the workout together with the next group.
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