Sunday, 6/12

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Spider Lunges
15 Arch rocks
10 Alt Dead Bugs

Strength – Tempo Deadlifts* (35 min)
Prep:
1 x 10 RDL w/ bar (no tempo);
3 x 3 working up in wt (w/ tempo)

Work:
8-8-6-6-4-4

*X-1-2-1 Tempo: lift explosively, 1 count at lockout, 2 count to lower, 1 count pause on the floor (NOT touch and go)

Team Met-Con (teams of 4)
Row 5000 M

1. Switch person on rower every minute
2. On the Odd minute everyone not rowing does 10 V-Ups
3. On the Even minute everyone not rowing does 10 Alternating Jump Lunges