Deload Week!
This is a deload week and the overarching theme will be for quality, lower volume, and lower intensity. These weeks are really important when we are in this for the long haul. Taking a week to rest and recover will allow you to come back hungry and rested for more.

For quality:
400m Sled Drag (pick load)
10ea. Single Arm Kettlebell Clean & Jerks, 35/26 lbs
20 Barbell Good Mornings, 45/35 lbs
Banded Plank Hold, 30 secs
80 Bike Calories
10ea. Single Arm Kettlebell Snatches, 35/26 lbs
20 Barbell Romanian Deadlifts, 45/35 lbs
Banded Plank Hold, 30 secs
1 mile Jog
10ea. Single Arm KB Front Rack Box Step-ups, 35/26 lbs
20 Goblet Squats, 35/26 lbs
Banded Plank Hold, 30 secs

Starting our week off with a flow workout that includes longer duration, lighter weight, and a mix of movements with the goal of increasing blood flow while aiding in recovery. This workout is not for time and we want the focus to be on quality at a smooth pace. Plan for this workout to take up to 30min. Keep the sled at a lightweight and focus on a smooth, steady walk. If not enough KB’s you can easily swap this out for a DB at a similar weight.

Post Workout
Stretch 2xs:
1min Childs Pose
:30sec ea.Thread The Needle