Warm Up
cardio 2:00
15 banded good mornings
10 barbell Kang squats
20 alternating reverse lunges
5 yoga push ups


Primer
2 sets
8 each side single leg RDL- moderately heavy KB- slow tempo
20 glute lifts MoveU (@moveu) • Instagram photos and videos
10 each side banded step outs- yellow band around the feet



Strength
Deadlift week 14

• 70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+

WOD

Gameday

A DAY AT THE RACE

Time Cap 13

10 Power Cleans 

20 Cal Bike

30 Single DB S2OH

40 Burpee Over 20" Box W/ Single DB

30 Single DB S2OH

20 Cal Bike

10 Power Cleans

Power Clean Weights

MRx: 185 | MInt + MMst: 155 | MSc: 135

WRx: 125 | WInt + WMst: 105 | WSc: 85

Dumbbell Weights

MRx: 70 | MInt + MMst: 50 | MSc: 50

WRx: 50 | WInt + WMst: 35 | WSc: 35