A big shout out to all the 38 North Dad’s out there today.  Being only 11 days into fatherhood I don’t know if I have truly earned my first Father’s Day.  But even in this sort time period I have gotten a good taste of the total commitment and selflessness a parent surrounds their children with.  I see it with the way my wife looks at our boy and I feel it in deep in my gut.  Kudos to all you Dad’s (and moms) who have been passing this love on to your kids for 1 day or 50 years!  We will be hitting Deadlift’s once a week for the next 5 weeks.  It won’t be on the same day every week the the squat cycle.  Take your time with this movement, be perfect.  Getting better at the deadlift will translate to literally everything you do in this box and everything physically you do in life.  Back off on weight and remain perfect.  Put your ego aside and get better at this movement.  The only way to do it is to stay within a weight range that your torso and shoulders do not collapse with.  Stay on your heels and keep your chest high. DOn’t short the squat and don;t worm the push-ups!

A) Active warm up

2 Min Assault/row

4 min

20 sec lateral box step up(switch legs each round)

20 Sec Barbell Goodmorning

20 Sec Lunges

B) Every 3 min x 5 sets complete

5 Deadlifts (pause one full sec on ground between reps/do not drop weight from hip)

C) Active warm up 2 min

20 Sec HS Hold

20 Sec inch Worms

20 Sec Yoga push up

D) “The Bit O’ Honey”

5 Min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

2 Min Rest

3 Min AMRAP

Shoulder to Overhead 155/103

2 Min Rest

5 Min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

{Post running total of CIndy(start where you left off in the seocnd round and total reps of S2O