Friday, November 22nd - Deadlift Day!

M-1: EMOM X 8 8 Barbell Front Rack lunges (Step Back) *50-55% of 1 RM Front Squat (Or 5 lb heavier than last week)

M-2: AMRAP 9 Option A: 7 Deadlift (275/195) 35 Double Under Option B: 7 Deadlift (225/155) 35 Double Under Option C: 7 DB Deadlift 35 Single Under *Gear 3 *Pace from the start! This is a mid-long range workout so coming out hot will not be the answer. Combination of jumping and deadlifts will elevate that heart rate and challenge your grip endurance more than you think.

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