Warm Up
2 Rounds
20 Band Good Mornings
10 Spider Lunges
then
2 Rounds
20’ Inchworm
20’ Broad Jump
Strength
Deadlift (25 min)
Prep: 1×10 RDL w/ bar
Work:3-3-2-2-1-1-1* work to a training max, but all sets should be challenging
Singles should all be done with a coach specifically watching. Only add weight if given thumbs up.
Metcon
Team Met Con (in 4s)
Prep:
1×10 Alt Front Rack Lunges (bar only) + 5 Plank to Squat+ 5 Hanging Scap Retractions
1×10 Alt Front Rack Lunges (light)+ 5 Burpees+ 5 Pull Ups (may be jumping)
1×10 Alt Front Rack Lunges (working weight)+ 5 Burpee Pull Ups
120 Cal Row
60 Front Rack Lunges (M:135/95/65, W:93/63/45)
120 Burpee Pull Ups
60 Front Rack Lunges (M:135/95/65, W:93/63/45)
120 Cal Row
One person working at a time, may partition reps/cals at will
