Sunday, 11/13

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Supine Scorpion
15 Arch Rocks
10 Squats

Strength – Dead Lift (30 Min)
1 x 10 RDL w/ Bar;
1 x 5 DL @ 30% (all sets after initial 10 are full deadlifts, not RDL)
1 x 5 @ 50%
1 x 5 @ 60%
1 x 5 @ 65%
3 x 8 @ 70%

Team Met-Con (in teams of 4, 30 min cap)
3 Rounds through of
Pair One: Partner A Rows 25 Cals while Partner B holds KBs in front rack hold;
Pair Two: Partner C does 20 Front Rack Lunges (M:135/95/65, W:93/63/45) while Partner D holds DBs in Farmers hold

1 Round equals:
A Rows while B holds, then A and B switch
C Lunges while D holds, then C and D switch
After both pairs have done each exercise, they trade stations
C Rows while D hold, then C and D switch
A Lunges while B holds, then they switch

So all 4 people start at the same time, 2 moving and 2 holding.

Cool Down
Band Hamstring Series