Undisputed SC – Eagan – Fitness

Warm-up

0:00 – 10:00 | General Warm Up for Deadlifts

10:00 – 15:00 | Deadlift Demo & Work Up

17:00 – 35:00 | Strength

35:00 – 40:00 | Loosen Shoulders & Demo of Movement

40:00 – 60:00 | Metcon

Strength

Performance Fitness:

Set 1: 50% of 3RM for 5 reps

Set 2: 75% of 3RM for 3 reps

Set 3: 85% of 3RM for 2 reps

Set 4: 90-95% of 3RM for 1 Rep

Set 5: Test 3RM

Set 6: Was your PR too easy? Well, you get 1 more shot if you’d like

*Rest 3 minutes between sets, spend the time doing upper body tissue work

Fitness:

Complete 3 Rounds of:

Deadlift 6-8 reps, rest 60 seconds

KB Shoulder Press (unilateral) 8-10 reps, rest 60 seconds

Plank, rest 60 seconds

L2: Deadlift (3RM)

L1: Deadlift (3×6-8)

L1: KB Shoulder Press (3×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

400m Run

10 (5/5) Alternating KB Ground to Overhead 55/40