Wednesday, October 16th

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Tempo Deadlift: 31X1 E2MOM 12 (6 rounds) 4 Deadlifts @ 60 – 80% of 5RM (building encouraged)

Strength – Tempo will be a strong pull off the ground, slight pause at top, 3 seconds to lower, then a pause to reset at the bottom of each rep (no touch and go).

For time: Buy in – 30/21 cal bike 3RFT 30 DU/60 SU 25 Sit Ups 20 Alternating Lunges (stationary) 15 Air Squats 10 Push Ups Cash out – 30/21 Cal Row

Workout – lighter load after the deadlifts so our goal is to move consistently and quickly through our transitions. Large classes can switch the row/bike start.