Well the reno’s are  90% done and a big thank’s  to Elmer and Phae for your help tonight 

 to put it all back together!  

Thank everyone for being so positive about this mess and keeping me in check!

Warm up 

10 Single leg deadlifts 

posterior chain release …. foam roller

10 Single leg deadlifts 

posterior chain release 

10 O/H squats sitting at the bottom for 3 sec

 

STRENGTH

Sumo Deadlifts – 5×8
-55% 1RM
– Deload Week

METCON “PHAE”

5 Rounds

6 Overhead Squats (95/65)
12 Push Ups…. use target pads
400m Run/500m Row (Alternate)

RX

5 Rounds

6 Overhead Squats (135/95)
12 Ring Dips
400m Run/500m Row (Alternate)