Thursday, 7/30

Warm Up

3 Rounds Of: 
20 Mountain Climbers
5 Hips To Wall
10 Squats (Pause/regular/jump)
5 Plank to Squats

Prep:
1×10 RDL w/Bar
1×10/7 Cals (easy pace)+5 Deadlifts (light)+5 Burpees
1×10/7 Cals (moderate pace)+5 Deadlifts (moderate)+5 Burpees over the bar
1×10/7 Cals (sprint pace)+5 Deadlifts (working weight)+3 Burpees over the Bar

Met Con

In 3 Minutes
20/15 Calories Row/Bike 
15 Burpees with lateral hop over the bar
Max Deadlifts in remaining time (225/185/135, 153/123/93)
Rest 3 Minutes

In 3 Minutes
15 Deadlifts 
20/15 Calories Row/Bike 
Max Burpees with lateral hop over bar in remaining time 
Rest 3 Minutes

In 3 minutes
15 Burpees with lateral hop over the bar
15 Deadlifts
Max Calories in remaining time

Core Work 

Tabata Side Plank
8 sets of :20 on/:10 off on left side
rest 1 minute
8 sets of :20 on/:10 off on right side