Monday 3.16.20

*We are planning to stay open! Please use good judgement, if you are not feeling well. Use the disinfectant wipes to clean equipment when done, please.

Also, one of the other gyms in town is closed this week due to being part of BHSU and it’s closure. You will see some new faces in class as drop-ins. It should be a fun week!


5 min cardio

10 leg swings

10 Air Squats

10 Walking Lunges

10 Banded side steps

5 Push-up to Down Dog

5 Russian KB Swings

5 American KB Swings

5 KB Sumo Deadlift High Pulls

10 PVC Hip Hinge

10 PVC SDHP (practice)

Barbell Sumo Deadlift


• Take 25 minutes to establish a 1 Rep Max Sumo Deadlift

**If you did the comp this weekend, you may want to do 3 sets of 5 at a lighter weight just to loosen up. You can test your max on Saturday morning.


Complete 3 rounds for time of:

• 5 Sumo Deadlift High Pulls (Rx+ 115/75) (Rx 95/65) (Fitness 65/45 or using a KB)

• 75 Double Unders (75 high singles)

*Target time is 6:00- 9:00 minutes. This is meant to be a fast workout. Pick a weight for the SDHP that you can do all reps unbroken.


Foam roll calves, hamstrings and back


2 sets of:

20 V-Ups

20 Russian Twists

20 Bicycles

Rest as needed between sets