12.4.18 Tuesday

PERFORMANCE/FITNESS
Romanian Deadlift Prep
Three Sets:
Romanian Deadlift @22X1 x 5 reps (Set #1 – Single Leg w/ Barbell, Set #2 – Romanian Deadlift w/ barbell, Set #3 – Romanian w/ 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 5 reps **Build to Heavy 5 Rep Today**
Rest 45 seconds
Single Arm Hi Pull x 6-8/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 Managable Sets for Today’s Workout**
D. “Elf” 
Complete as many rounds and reps as possible in 10 minutes
6 Pushups
9 Deadlift 225/155#
12 Double Unders
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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