Friday: 
Deadlift (in class) 
*Every 90s 
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%
Conditioning (in class) 
“Hangnail”AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35) (single DB)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (245/165)
*DB c&j, 3 sets or less. 3 sets or less on DL. Goal is around 3 rounds.
Midline3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Weighted Hip Extensions
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets.