1. 14min deadlift
LV1: EMOMx10
odd elevated deadlift on platesx5
even glute bridgex10
LV2: EMOMx10
moderate weight work on sets of 5 deadlift
work up to heavy 1 rep deadlift
2. :30/:10
Hip swing
Cals bike
x6 (12min)
3. tabata russ twist with DB

“The only way to make sense out of change is to plunge into it, move with it, and join the dance.”

Paralysis by Analysis!


1. 12min members physical assessment work
12min non member learn, sit up, russ twist, rower
2. 15min workout
20 cals row (sets of 5)
40 russ twist
20 cals bike (sets of 5)
40 med ball sit ups

“Your present circumstances don’t determine where you can go; they merely determine where you start.”

Self Ankle Joint Mobilization