Bring-a-Friend Day, 11/16
November 15, 2019
Programming Preview: Week of 11/18
November 17, 2019

Warm Up

3 Rounds
15 Band Good Mornings
10 Alt Dead Bugs
15 Mountain climbers
10 Spider Lunges

Strength

Good Mornings (25 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 at same weight

Met Con Prep:
3×3 Deadlifts working up
1×3 Deadlifts at working weight +:30 bike

Met Con

5 Rounds
:30 Deadlifts (50-60% 1RM)
:30 Rest
:30 Bike 
1:30 Rest

Mobility

Band Hamstring Series

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