Thursday, 10/6

Warm-Up
3 rounds of
15 Band Good Morning
10 Spider Lunges
15 Arch Rocks
10 Alt Dead Bugs

Strength – Deadlift Complex (30 Min)
Prep:
1 x 10 RDL w Bar;
3 x 3 Deadlifts + 3 RDL working up in weight

Work:
2 x 3 Deadlifts + 3 RDL*;
then,
3 x 3 Deadlifts + 3 RDL* at same weight

*Double overhand Grip only.
– Lower bars to floor under control (No dropping)
– May work up in weight for first 2 sets, last 3 x 3 should be at same weight

Met-Con
6 Rounds for time of
12 KB Swings
12 Alt Lunges (scale up to 6 Alt Pistols)
12 Ab Mat Sit-Ups

– 12 min timecap