Who will be working out today? Bob, Dave, Jeff, Lacey, Reanna, Nikki, and me. Guess Grace didn’t get up.

General Warm-Up
2 Rounds
Plate Hop Sequence
0:20 in and outs
0:05 rest
0:20 alternating feet side hops
0:05 rest
0:20 alternating feet forward hops
0:05 rest
0:20 single leg forward hops
0:05 rest
0:20 both feet side hops
0:05 rest
0:20 plank hand walk

Follow each round with:
10 bootstrappers, pause 0:02 at the bottom and top of each rep
10 straight leg sit-ups
0:45/0:45 glutei bridge

Skill and Build Up
Deadlift Prep
10 stiff leg deadlifts, 0:05 eccentric phase
5/5 single leg Romanian deadlift, 0:03eccentric phase
10 deadlifts

Build Up
5 deadlifts, lightweight (15 lb db set)
5 deadlifts, lightweight (15 lb db set)
5 deadlifts, moderate weight (15 lb db set)
3 deadlifts, moderate to heavy weight (20 lb db set)
1 deadlift, challenging weight (15 lb db set)
1 deadlift, weight slightly less than first workout weight (15 lb db set)

Workout – Strength & Power
Every 3:00 for 9:00 (15 lb db set)
3 deadlifts @ -80% of 1 rep max (15 every 3:00 15lb db set)

Workout – Part 2
for Time (12:12)
3 rounds
400m run (0.5 on bike -1:28-1:33 each round)
21 deadlifts (25 with 15 lb db set)
12 toes to bar/object (tried to do holding on to exercise bike and trying to reach my legs to touch bike — however, do you recall that I am 50 and I am fat? Well, people like me can’t really toss their toes up over their head to touch something. However, I think there was a little bit of progress because I did get my butt off the floor a few times and I actually thought for a second that maybe someday I will be able to touch something over my head. Well, that’s definitely someday but someday could be like forever from now.)

Cool Down
2:00 foam roll lower back

Good workout and now time to shower and head to school 🙂

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