Warm Up
3 Rounds
15 Band Good Morning
10 Pause squats
15 Mountain Climbers
5 Plank to Squat
Prep (10 Min)
1×10 RDL w/bar+5 Med Ball Front Squats
3×3 Deadlifts (working up)+ 5 Wall Ball
EMOM 18 (6 Rounds each)
A) 15 Wall Ball
B) 10 Box Jumps
C) 5 Deadlifts (M:315/275/225/185/135, W: 213/183/153/123/93)
Rest 3 Minutes
Met Con
For time (9 Min Cap)
Run 400
15 KB Swings (M:32/24, W: 24/16)
30 Burpees
15 KB Swings
Run 400
