Warm Up
3 Rounds
15 Band Good Mornings
20’ Bear Crawl
10 Alt Samson Lunges
20’ Inchworm
Skill (20 Min)
Arm Bar: 2×2 each side
Turkish Get Up: 8-6-4-2 Alternating arms
Strength
Deadlift (30 Min)
Prep: 1×10 RDL w/bar, 4×3 working up
Work: 3-3-2-2-2 working up
Team Met Con (Teams of 3)*
6 Rounds for time (20 Min cap)
6 Deadlifts (M:275/225/185/135/95, W:183/153/123/93/63)
9 V-Ups
12 Box Jumps
*Done follow the leader, with each person completing a full round of 6/9/12 while both partners rest
