Ryan Pulling Himself Under that Bar…

Kelly Doing the Right Thing… Writing Down Her Results… Data! Data! Data!

Turkish Get-Ups… OOOOO Core Stability!!

Couple of Vagabonds Running off into the Sunset…

Dynamic/Mobility Warm-Up:
Leg Kicks
Spiderman Lunge
Frog Stretch
Cobra Stretch
Hindu Push-Ups

Active Warm-Up: 1 Round of the following:
Run 400 m
Deadlift x 10(lightweight)
Overhead Squat x 10(lightweight)
Push-Ups x 10
Samson Stretch x 10
Run 400 m

Workout of the Day:
A. Overhead Squat 3-3-3-1-1-1
B. Advanced: GHD Raises 4 sets of 10
Intermediate: Back Extensions 4 sets of 10
C.”How Fast Can You Move”
5 Rounds for time of:
Deadlift x 5
Burpees x 10

Scaling and Levels for Deadlift:
Advanced: 275 lbs/185 lbs
Intermediate: 225 lbs/155 lbs
Beginner 1: 165 lbs/115 lbs
Beginner 2: 135 lbs/95 lbs

Choose your weight appropriately… Make sure you understood my article on POWER OUTPUT… Do not choose the heavier weight, just to say you chose the heavier weight… Really analyze your physical abilities and see what weight would put you in the category of being productive and most efficient… If you are advanced.. maybe choose the 225 lbs/155 lbs, to really move during the workout and see that your power output could actually be greater at this weight… REMEMBER CHOOSE YOUR WEIGHT WITH AN OPEN MIND!!