Warm Up
3 Rounds
15 Band Good Mornings
10 Alt Bird Dogs
10 Alt Samson lunges
3-2-1 Band X walk
Strength
Deadlift (30 Min)
Prep: 1×10 RDL w/ bar, 3×5 Working up
Work: 10-8-6-4-2 working up
Metcon
50 OH Plate Lunges (M:45/35/25, W:35/25/15)
40 Russian Plate twists (20/side)
30 Plate Burpees
20 Plate OHS
10 Plate Get Ups
