Warm Up
3 Rounds
12 Alt Samson Lunges
6 PVC Dislocates
12 Band Good Mornings
6 Hips to Wall
1:30 Death Stretch/side (:45 low/:45 high)
Strength
Back Rack Lunges (25 Min)
Prep: 1×10 w/bar, 3×6 working up
Work: 3×8 at same weight
Team Met Con
In teams of 3
Prep (8 Min)
3×5 Deadlifts working up
3 Rounds for time (32 Min Cap)
400 M Run
19 Deadlifts (each person, M:225/185/135/95, W: 153/123/93/63)
400 M Run
74 Lunges (combined, one person working at a time)
Mobility
1 Min Standing Calf Stretch/side
1 Min Single Leg Flexion/side
1 Min Bretzel Stretch/side
