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
Partner Met Con
Met Con Prep:
3×5 Deadlifts working up to MC weight
Work:
18-15-12-9 Deadlift (M;275/225/185/135, W:183/153/123/93)
Run 400
Partner A does 18 deadlifts then runs 400 M, B waits until A returns then begins reps while A Rests, etc.
Mobility
Band hamstring Series
