Sunday, 9/27

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Spider Lunges
15 Band Pull Aparts
10 Supine Scorpion

then,

2 Rounds of
5 Quadruped Ext and Rotation/side
10 Superman w/Arm Retraction

Strength – Deadlift (35 Min)
Prep:
1 x 10 RDL w/ bar, 5-5-5

Work:
5 x 5 at same weight

Team Met-Con (30 Min cap)
In groups of 4, follow the leader style

4 Rounds of

Row 250 M
15 OH plate Sit-Ups
15 KB Goblet Squats
15 Toes to Bar

Cool Down
Spinal Twist series
1 Min each:
L over R to R
L over R to L
R over L to L
R over L to R