Thursday, 8/13

Warm-Up
4 Rounds of
4 Rolling Split Straddles
4 Quadruped Ext & Rotation/side
4 Spider Lunges w/ Reach Up on both Sides
4 Hips to Wall

Met-Con
Prep (12 min):
1 x 10 RDL w/ bar + 3 Plank to Squats;
1 x 9 Deadlifts (light) + 6 Step ups;
1 x 6 Deadlifts (moderate) + 3 Plank to Squats;
1 x 3 Deadlifts (just below working weight) + 4 Weighted Step Ups;
1 x 3 Deadlifts (at 1st working weight)

Work:

EMOM for 8 Minutes, alternating between:

A) 3 Deadlifts (75-85% 1RM)
B) 12 Burpees

Rest 2:00

EMOM for 8 Minutes, alternating between:

A) 6 Deadlifts (65-75% 1RM)
B) 9 OH Plate Sit Ups

Rest 2:00

EMOM for 8 Minutes, alternating between:

A) 9 Deadlifts (55-65% 1RM)
B) 6 Weighted Step Ups/side (KB in Front Rack on same side as step up)

Cooldown
Band Hamstring series (3min/side, 1min per position)