Sunday, 10/5

Warm-Up
3 Rounds of
15 Band Good Mornings
12 Supine Scorpions
9 Pause Squats
6 Scorpions (prone)
3 Rolling Split Straddles

Strength – Deadlift (30 Minutes)
1 x 10 RDL w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 3 @ 75%
1 x 3 @ 80%
3 x 3 @ 85%

Team Met Con (4-5 per team)
6 K Row – every 75 Seconds switch rower
– Remaining teammates perform one of the following stations:

• 6 Burpee Box Jumps
• 12 Ball Slams
• 6 DB P Curtis (1 Hang Clean + 1 S2OH + 2 Lunges (1 each side)
• 12 Toes to Bar (scale to Hanging Knee raises or V ups)