Sunday, 10/23

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Supine Scorpion
15 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 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
3 x 3 @ 85%

Team MetCon

4 Rounds each of
12 Burpees
4 Deadlifts + Static DL Hold (M:275/225/185/135, W: 183/153/123/93)

then,

4 Rounds each of
20 Squats
Hanging Hold

– Teams consist of 2 pairs with 2 Barbells (1/pair)

A1 begins with 12 Burpees, then 5 Deadlifts. At the completion of the 5th Deadlift, A1 Holds the DL lockout while B1 does 12 Burpees then 5 Deadlifts. As soon as B1 Completes their 5th DL, A1 can drop the bar, and A2 begins burpees and DLs. Once A2 Finishes 5th DL, thy hold lockout while B2 begins. Continue until all 4 people have completed 4 Rounds of Burpees and DLs.

At the completion of 4 rounds, B2 holds lockout for last time while A1 begins 20 squats. As soon as A1 Completes squats, they begin static hold from Pull-up bar while B1 squats, and again continue until all partners have completed 4 rounds of squats