Strength

9

By: Matthew Owen

NOV

10

Friday at 10:35pm


Workout:
Warm Up with 10 minute Assault Bike @ Easy Pace +
Foam Roller +
3x10 Shoulder Dislocate +
3x10 Air Squat +
3x10 Good Morning @ PVC +
3x10 Push-Up +
2x20m Lunge
Then
10m Dumbbell Bear Crawl +
4x Med-Ball Shoulder @ 20-30-40# (Each) +
5x Single Leg Step-Up @ 18'' (Strict) +
Rest 90 seconds
Three Blocks
Then
Work Up to Hex Bar Deadlift 1RM
Then
1200m SkiERG Relay @ All Out Pace
Then
"Cool Down"


Notes:

Amanda: Deadlift = 300# Equals Current PR

Melissa: Deadlift = 95#

Brandy: Deadlift = 240# New PR

Project Deliverance, St. Louis, Missouri


Amanda tosses the 40# ball over her shoulder. We want to teach attitude, intensity, and aggression at the gym. Never go through the motions.

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