Warm Up
3 Rounds
5 Squat to Bootstrapper
10 Spider Lunges
5 Hips to Wall
15 Band Good Mornings
Strength
Deadlift (45 min)
Prep: 1×10 RDL w/bar, 5-5-3-3 working up
Work: 3-3-2-2-2 working up, then 2 rounds of max reps* at 75% heaviest set of 2
*Each rep must set fully to the floor, not “touch and go” Stop set as soon as form can’t be held. Rest ~3 minutes between sets
Team Met Con (In 4s)
20 Rounds on a :40/:20 clock
Row (team score is total Cals in 20 rounds)
4 Burpee Box Jump Overs
8 Wall Ball
12 KB Swings
Each person completes 5 Rounds, working within the :40 and resting any remaining time as well as the :20 transition.
Person rowing goes for max cals in :40
