Sunday, 11/10

Warm Up

3 Rounds
15 Band Good Mornings
10 Spider Lunges
15 Mountain Climbers
10 Alt Samson Lunges

Skill

EMOM 12 Min (4 Rounds each)
A) 12 Banded Hip Bridges
B) 6 Toe in Ring Pike Ups
C) 12 Band Pull Aparts

Strength

Deadlift (30 Min)
Prep: 1×10 RDL w/bar, 4×5 working up
Work: 4×5
Pause each deadlift on the floor

Team Met Con

3 Rounds (follow the leader)
20 DB Step Ups (10/leg)
20 KB Swings
20 Alt Lunges (DBs held at sides)
20 V-Ups