Warm Up
3 Rounds
15 Band Good Mornings
10 Spider Lunges
15 Jumping Jacks
5 Inchworm to Plank in place
Strength
Deadlift (25 Min)
Prep: 1×10 RDL w/ bar, 3×5 working up
Work: 5×4 at same weight
Met Con
10 Rounds
In :30, 10-1* Deadlifts, then max Double Unders in remaining time
Rest :30
*in Round 1, 10 deadlifts, in Round 2, 9 Deadlifts etc
M:225/185/135/95, W:153/123/93/63 —use weight no more than 70% of that used in 5×4
