Sunday, 8/28

Warm-Up
4 Rounds of
10 Band Good Mornings
10 Alt Samson Lunges
10 Arch Rocks
10 Alt Dead Bugs

Strength – Deadlift (40 Min)
1 x 10 RDL w/ Bar
1 x 5 @ 30% (all sets after initial 10 are full deadlifts, not RDL)
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 65%
1 x 5 @ 70%
3 x 5 @ 75%

Team Met-Con (teams of 3)
Complete for time:

15 Deadlifts (M:225/185/135, W:153/123/93)
15 Bar Facing Burpees

30 Alt DB Lunges (M:40s, W:25s)
60 Double Unders (scale to 100 single skips)

12 Deadlifts
12 Bar Facing Burpees

24 Alt DB Lunges
48 Double Unders (scale to 75 single skips)

9 Deadlifts (M:225/185/135, W:153/123/93)
9 Bar Facing Burpees

18 Alt DB Lunges (M:40s, W:25s)
36 Double Unders (scale to 50 single skips)

– Partner A completes 15 DL and 15 Burpees, then rests while B and C complete round of 15/15 each. Once Partner C finishes burpees, A begins round of 30 Alt Lunges (with DBs held at sides) and DUs, etc.