Warm Up
3 Rounds
15 Band Good Mornings
20’ Inchworm
10 Alt Dead Bugs
20’ Spider Crawl
EMOM 12 (4 rounds each)
A) 4 Broad Jumps (for max distance)
B) 8 Russian KB swings
C) 12 Banded Hip Bridges
Strength
Deadlift (35 Min)
Prep: 1×10 RDL w/bar, 4×3 working up
Work: 5×3 at same weight
Team Met Con (in teams of 4, once through follow the leader style)
Row 40 Cals
40 Deadlifts (M: 225/185/135, W:153/123/93)
80’ Walking Lunge (20’ out and back twice)
80’ KB Farmers Carry
40 Wall Ball
Row 40 Cals
