Warm Up
3 Rounds
15 Band Good Morning
20’ Inchworm
10 Alt Dead Bugs
20’ Spider Crawl
Strength
Romanian Deadlift (25 Min)
Prep: 1×10 w bar, 3×5 working up
Work: 4×5 at same weight
Follow each work set with 10 OH Plate Sit Ups +20 Plate Russian Twists
Team Metcon (in teams of 4)
3 rounds each*
Row 20 Cals
80’ Farmer’s Carry
10 KB DL
80’ Walking Lunge
*Done follow the leader style
Mobility
Band hamstring series
