community. fitness. results. Welcome to Vital performance fitness.

WEDNESDAY 12.11.19

LIFT + MOVE
Every 5:00 x 5 Rounds 
400 M Run 
5 Hang Power Cleans 
5 Sumo Deadlifts
Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. Pick the right weight and this workout gets a little HOT! 
**You need 2 bars so try and share

Men:
HPC : 115 - 165
Deadlift: 185 - 255  

Women:
HPC: 75 - 105#
Deadlift: 115 - 155#

*If you want something heavier go for it....Just make sure you are able to keep great form in the deadlift.  

I LOVE CORE 
3 Rounds of
Max Unbroken Lemon Squeezes 
20 Birddogs
*1:00 Rest after each set 

 

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