Warm Up
2 Rounds
20 Band Good Mornings
10 Spider Lunges
then
2 Rounds
20’ Inchworm
20’ Broad Jump
Strength
Good Morning (35 min)
Prep: 1×10 RDL w/ bar, 3×6 working up
Work: 12-9-6-3 working up
Team Metcon (2 pairs)
3 Rounds
15 Wall Ball
15 Deadlifts + Hold Lockout
M (30/275, 20/225, 16/165, 12/135)
F (20/183, 14/153, 12/113, 8/83)
A1 completes Wall Ball reps, Deadlift Reps then holds DL Lock out while B1 Begins reps. Once B1 completes last DL, they hold lockout- A1 drops and A2 begins wall ball reps.
Once A1 completes initial set, one bar must be held at full lock out for any other reps to count.
Workout is complete when B2 finishes 3rd round of Deadlifts.
Both partners in a Pair (A, B) use the same weight
Men use 10’ target, women 9’.
