Saturday, 8/5

Warm Up
3 Rounds
10 Pause Squats
15 Band Good Mornings
10 Rev Hand Spider Lunges
15 Jumping Jacks
 
Met Con
Prep:
1×10 RDL w/bar+ 10 Step Ups
1×5 Deadlifts*+ 10 Med Ball Front Squats+ 30 Single Skips
1×5 Deadlifts+ 5 Box Jumps+ 15 Double Unders
1×5 Deadlifts+ 5 Wall Ball
 
3 Rounds
AMRAP 3 Minutes
5 Deadlifts (M: 275/225/185/135, W: 183/153/123/93)
10 Box Jumps
15 Ab Mat Sit Ups
3 Minutes Rest
 
AMRAP 3 Minutes
5 Burpees
10 Wall Ball
15 Double Unders (scale to 45 single skips)
3 Minutes Rest
 
*work up on Deadlifts in prep sets