Workout of the Day:

1) Coach led Warm-up

2) Deadlift 3-3-3-3-3-3 Reps AHAP. Work Up to somewhere around 80-90% of your 3RM and use for all sets. If you do not have a 3RM find a heavy weight and use for all sets.

3) EMOM for 10 minutes complete
Even Minutes - 10 Weighted lunges with Barbell on your back 115/80
Odd Minutes - 12 Calorie Row

1. If there are more people than rowers, then at the start of the EMOM have half the folks start on the rower and the other half on the lunges.
2. For the lunges the barbell will come from the floor. Clean it and then press it to your back. From there complete the lunges. If you are not  quite proficient with cleans then taking the bar from the rack is acceptable.

4) Mobility/Stretching

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