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The 6 p.m. class is Mike Booth’s Running Session. All other classes will do the workout listed below.

Deadlifts: 3 reps

Front squats: 8-8-8

Work up to a heavy triple on the deadlift. Try to add 5 or 10 lb. to what you lifted last week. Consult your coach. This is the last week for this lift.

Maintain perfect form. Increased numbers don’t matter if your form sucks, and coaches will lower the weight if your form goes.

Coaches must watch all heavy reps!

After the deadlifts, burn it out with some high-rep squats as assistance work.