Sunday, 10/25

Warm-Up
3 Rounds of
10 Squats
10 Spider Lunges
10 Band Good Mornings
10 Supine Scorpion

Strength – Back Squat (40 Min)
Prep:
1 x 10 w/ bar, 3 x 3 working up in wt

Work:
10-8-6-4-2

Team Met-Con (4 to a team)
Once through for time:

Row 40/30 Cals each
160 Deadlifts total (M@225/185/135; W@153/133/93)
Row 30/25 Cals each
120 Burpees total
Row 20/15 Cals each
80 Front Rack Lunges total

Rowing done as follow the leader;
As soon as an athlete exits the rower, they may begin the next exercise;
Reps of DL/Burpees/Lunges can be split up amongst team as desired;
Team must complete all reps pf DL/Burpees/Lunges before moving back to rower.