Wednesday, 9/9

Warm Up

3 Rounds
10 Pause/Reg/Jump Squat
10 Single Leg Hip Bridges (5/side)
10 Supine Scorpion
10 Spider Lunge w/Reach 

Prep (8 Minutes) 
1×10 RDL w/bar
then
2×5 Deadlifts (working up)+10 Wall Balls+5 Push Ups 
1×5 Deadlifts at working weight

Met Con

For Time: (28 Minute Cap) – target time should be 20 (+/- 2)
30 Wall Ball w/20:14
30 Push Ups
12 Deadlifts (225/155)
20 Wall Ball
20 Push Ups
12 Deadlift 
10 Wall Ball 
10 Push Ups
12 Deadlift ****
10 Push Ups
10 Wall Balls
12 Deadlifts 
20 Push Up
20 Wall Ball 
12 Deadlifts 
30 Push Ups
30 Wall Balls 

****after the third set of Deadlifts the order changes from Wall Ball – Push Up to Push Up – Wall Ball , reps count down from 30-20-10 then up 10-20-30 with the new order, always 12 deadlifts in between each couplet (a total of 5 sets on DL) 

Wall Ball should allow for 20 reps unbroken to the respective target, scale accordingly

Push Ups should be chest belly and thighs to the floor, modify to assisted Push Up with knees or elevated push up with bench

May also scale Push Up volume to 15/10/5***5/10/15

Deadlift weight should be moderate – think 10-15 plus reps are doable unbroken but encourage breaking up into 2 if not 3 (no more than) sets – 6/5 or 5/4/3, suggest this AFTER athlete has selected weight based on 10-15 rep range