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Running for your life!


400m run


Dead Lifts (225/155)


800m run


Power Snatches (95/65)


400m run

Warmup: 3rds

200m run

3 burpees

10 hip extensions

10 single leg RDLs (5 per side) (single straight leg dead)

Mobility: push-up to down dog, spidey, overhead wall, dislocates

After: 25 single leg hip extensions per side

*build to the weight you will use for the deads and power cleans

*sub DBs or KBs for both barbell movements if needed.

Zoom at 6 and 7am:

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

Meeting ID: 695 302 4569

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