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Day Two’sday back at the gym! Now lets lift something heavy.

Warm-up
400M Run
10M Ostrich Walk
10 Beat Swings
5 Stationary Inchworms
10 Knee to Elbow Twists each side
4 Quad Stretch Toe Touch each leg
5 Slow and Low Squats
10 Beat Swings

PVC Pipe: Burgener Warm-up

Strength
The Mighty Deadlift

Keeping it light, we work up to 50% of our once 1RM
The Journey Back & Beyond begins now.

Perform slow and with good form with controlled breathing, rest 1.5 min between rounds:
10 Rep
15 Rep
20 Rep

When finished take your weight off the bar and warm up for squat Clean and jerks with:
10 Muscle Cleans
10 Push Press
10 Front Squats

Metcon
3 Rounds:
6 Clean & Jerks (60% of 1RM)
30 Situps
12 Wallballs
8 Slamballs

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