Sunday, 1/12

Warm Up

3 Rounds
15 Band Good Mornings
10 Alt Samson Lunges
15 Jumping Jacks
5 Inchworm to Plank

EMOM 12 Minutes

A) 8 DB Step Ups*
B) 12 Heavy Russian KB Swings 
C) :45 Plank Hold

Strength

Deadlift (30 Min)
Prep: 1×10 RDL w/bar, 5-5-3-3 working up
Work: 4×5 at same weight
Pause each rep on the floor

Met Con

In 3 Minutes
75 Double Unders
25 Deadlifts (225/185/135, 153/123/93)
Max Double Unders in remaining time
Rest 3 Minutes

In 3 Minutes
25 Deadlifts (225/185/135, 153/123/93)
75 Double Unders
Max Deadlifts in remaining time

Mobility

Band Hamstring series