Wednesday, May 1 2019



Warm Up
500m Row, fast
:30 L-sit hold
20 hip extensions (or banded good mornings)
10 Strict pull up (or as high as you can pull to)
10 Push ups (coach will provide scaling)


1. Double Under technique and practice
2. With a partner, 10 minutes to build to a heavy 3 rep deadlift

"On the Job"
15 minutes, as many rounds and reps as possible:
30 Kettlebell Deadlifts (53lb/35lb)
60 Double unders
100 meter Farmer’s carry (53lb/35lb)

Cool Down

Our goal today is constant movement. The loading should be light relative to our ability, the double under should take under one minute, and the farmer’s carries should be performed at a jog-trot the entire workout. Go get it!

Rachel Binette