Sunday, 12/20

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

then,

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

Strength – Deadlift (35 Min)
Prep:
1x 10 RDL w/ bar, 3x 3 working up

Work:
5-5-3-3-3

Team Met-Con
In Teams of 4:
Row 40/30 Cals Each
120 Deadlifts as a Team
Row 35/25 Cals Each
60 Front Rack Lunges as a Team
Row 25/20 Cals Each
120 Burpees as a Team
– Weight Options: M:225/185/135; W:153/133/93
– Rowing done follow-the-leader style
– Rower can begin next exercise as soon as off the rower
– Reps of DLs, Lunges, and Burpees can be split up amongst team as desired
– Team must complete all reps before moving back to rower