11.20.18 Tuesday

PERFORMANCE/FITNESS
Deadlift Prep
Three Sets:
Romanian Deadlift @22X1 x 5 reps (Set #1 – Single Leg w/ Barbell, Set #2 – Romanian Deadlift, Set #3 – Romanian Deadlift + Light Weight
Tall Kneeling Bottoms up Kettlebell Hold x 20s/arm
Hip Thrust @22X1 x 5 reps + 10s Hold at Top of Last Rep
B. Four Sets:
Clean Grip Romanian Deadlift @22X1 x 4-6 reps
Rest 45 seconds
Single Arm Hi Pull x 10-12/arm
Rest 45 seconds
C. Double Under Practice x 5 minutes
If you haven’t gotten your first DU here is your chance!
If you have DU, Practice Manageable Sets for Today’s Workout**
D. “Don’t Stop Me Now” 
Three Rounds for time:
50 Double Unders
10 Hang Power Clean 135/95#
**Scale Up Option to 165/110#**
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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