Monday, 8/10

Warm Up

3 Rounds
3 Inchworms to Plank
6 Hanging Scap Retractions
9 Squats
12 Alt Samson Lunges

Strength

Prep (6 Minutes)

1×10 RDL w/bar
2×3 Tempo Deadlifts

Work

Every 3 Minutes for 18 Minutes (6 Sets) 
5 Tempo Deadlifts (31X1)

Can Increase Every Set as long as technique and tempo are in check – compare to July 1, 2020 – objective is to have 5-10# more on every bar

Met Con

Prep:
2×3 Kip Swings+ 6 Step Ups
1×3 Knees to Elbow+6 Box Jumps
1×3 Toes to Bar= 3 Box Jump Overs

As Far As Possible in 9 Minutes: 
3, 6, 9, 12… 
Deadlifts  (225/185/135, 153/123/93)
Toes to Bar 
Box Jump Overs