The amazing ash.goodloe was subbing for my foundational strength classes this week (THANK YOU!!! 🙏🏼🙏🏼), but my flight landed early, so I decided to come join!
5X
Conventional Deadlifts: 3 reps @ 70% (3 seconds up, 3 second hold at top, 3 seconds down, full reset)
Lateral Squats: 10 reps/side
5X
Barbell Supinated Row: 3 reps @ 70% (3 seconds up, 3 second hold at top, 3 seconds down, 3 second hold at bottom)
Dumbbell Rear Delt Fly: 15 reps @ light-medium
5 Min EMOM
Barbell Full Clean + Hang Power Clean + Hang Full Clean
Partner Heavy Dead Stop Swings: 100 reps