We’re back to day 1 of our Virtuosity Cycle: deadlifts.
Warm Up: In addition to the warm up/mobility work the Coach assigns for your class, work towards 5×5 deadlifts at bodyweight. If you were able to get all 5 last time, start adding a set of 5 strict pull ups between your sets of deadlifts. If you did one set, do another, and another until you either cannot get all 5 unbroken, or you complete all 25. If you cannot do strict pull ups yet, do either ring rows or banded pull ups. As soon as you are able to do all 5 sets with the ring rows, move to the bands. If you are using bands, use a thinner one until you are doing unassisted, strict pull ups. Once you are able to do all 5 sets of Deadlifts and Pull ups.
Remember that this will take a LONG TIME to get through, and the coaches are here to help you, guide you and lovingly judge you, specifically the quality of your movements.
5 Rounds for time of
- 20 pull ups
- 30 push ups
- 40 sit ups
- 50 squats
- Rest exactly 3 minutes.