Warm Up
3 Rounds
5 Rolling split Straddles
10 Spider Lunges
5 Hips to Wall
15 Band Good Mornings
Strength
Good Morning (35 Min)
Prep: 1×10 w/ bar, 3×5 working up
Work: 8-8-5-5-5
Met Con Prep:
3×5 Deadlifts working up to MC weight
Team Met Con (in 3s)
30-24-18 Cals on Rower
15-12-9 Deadlift (M;275/225/185/135, W:183/153/123/93)
Partner A Rows 30 cals then performs 15 deadlifts, then rests while Partner B does same, ten partner C. Repeat for 24/12 and 18/9
Band hamstring Series
