Sunday, 11/8

Warm-Up
3 Rounds of
12 Band Good Mornings
12 Spider Lunges
6 Quadruped Ext and Rotation/side

Strength – Deadlift (40 Min)
Prep:
1 x 10 RDL w/ bar, 4 x 3 working up

Work:
6 x 3 at same weight across all sets

Team Met-Con (25 Min cap)
In groups of 4, working follow the leader style, complete:

4 Rounds of
24/18 Cal Row
12 OH plate Sit-Ups
24 Squats
12 Alt Front Rack Lunges (M: 95/65; W:63/45)

Cool Down
Spinal Twist series, w/ 1 Min each position:
L over R to R
L over R to L
R over L to L
R over L to R