Day 1…


Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– single leg rDL w/ KB
– TGU w/ KB
– 30 second double unders


A. Deadlift-Find 1RM (form breaks=no rep)
7 Minute Amrap Burpees

I am very excited for you all this week. This week is a test week. We will be doing some 1 rep max work, time trials, and of course testing some WODS. This week is an awesome week to really push yourself and see if your fitness in all aspects has changed since beginning here. We saw lots of PRs today and the 1 mile time trial for some was a true mental battle. Remember to push yourself this week and not let your mind control what you are all capable of doing. Last note with 1RMs the coaches will be strictly enforcing form and teachnique this week. If you don’t understand something ask and practice PERFECT form in all lifts. This is an exciting week at Savin Rock so have fun and really push yourself all week!!