Warm Up
3 Rounds
15 Band Good Mornings
3 Inchworm to plank in place
10 Alt Dead Bugs
3 Rolling Split straddles
EMOM 12 (4 rounds each)
A) 4 Broad Jumps
B) 8 Russian KB swings
C) 12 Banded Hip Bridges
Strength
Deadlift (35 Min)
Prep: 1×10 RDL w/bar, 3×3
Work: 3-3-2-2-1-1 working up to training max
Team Met Con
Teams of 4, Row Max Meters in 16 Minutes
Partner A: Row Max meters
Partner B: Plank Hold
Partner C: Sandbag Hold (in front of body)
Partner D: Hollow hold
As soon as any static hold ends, rowing stops and partners rotate in order (A moves to Plank, B to sandbag, C to Hollow, D to erg.
Mobility
Band Hamstring series
