Friday, 10/25

Warm Up

3 Rounds
15 Band Good Mornings
6 Alt T Push Ups
10 Alt Samson Lunges
3 Rolling Split Straddles

Prep (12 min)
1×10 RDL w/ Bar
1×3 Deadlifts + 6 Dolphin Push Ups1x3 Deadlifts +:30 Handstand Hold
1×3 Deadlifts + 6 Dolphin Push Ups1x3 Deadlifts +:3 SPU or 30′ Bearcrawl
(all DL working up) 

Met Con

In 6 Minutes
As Far as Possible in 6 Minutes
3 Deadlifts (M:225/185/135/95, W:153/123/93/63)
3 HSPU (scale to 6 Hand release Push Ups)
6 Deadlifts
6 HSPU (scale to 12 Hand release Push Ups)
9 Deadlifts
9 HSPU (scale to 18 Hand release Push Ups)
Continue adding 3 reps (or 6 for scaled) until time expires
Rest 6 Minutes

Then
In 6 Minutes
As Far as Possible in 6 Minutes
3 Deadlifts (M:275/225/185/135, W:183/153/123/93/63)
60’ Bearcrawl
6 Deadlifts
60’ Bearcrawl
9 Deadlifts
60’ Bearcrawl
Continue adding 3 reps to DL sets until time expires

Mobility

1 Min Standing Pec Stretch/side
Band Hamstring Series