I think I’m tired…stayed up too late last night working on projects.

Who will be working out this morning? Bob, Dave, Reanna, Lacey, Heather, Grace, and me.

General Warm-Up
2 rounds
0:45/0:45 Supine banded hamstring stretch
8/8 single leg good mornings, use a 0:03 negative phase
10/10 dynamic calf stretch, hold the stretch for 0:03
150m run (bike 1:00)

Skill and Build-Up
Deadlift Progression (3 steps)
*with an empty barbell
2 Rounds
5 from top, to the knees and stand
5 from top, to knees, to shins, to knees, and stand
5 deadlift

Build-Up
4-4-4-4-4-4
deadlifts, increasing in load each round
complete 1-2 sets of a 200m run during this timeframe (biked 1:30)

Workout
Every 2:00 for 20:00 (10 sets)
5 deadlifts
200m run

Dumbbells
Every 2:00 for 20:00 (10 sets)
10 dumbbell deadlifts (15lb db set)
200m run (bike 1:00)

Accessory Work and Cool Down
1:00/1:00 pigeon stretch on the floor

Another good workout…have a good day!!

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