Thursday, 9/17

Warm Up

3 Rounds Of:
10 Single Leg Pause Hip Bridge (5/side)
8 Alt Bird Dog
6 Planks to Squat
4 Alt T Push Ups

Prep:
5 Top of Knee DL
5 Below Knee DL
5 Mid Shin DL 
all with empty bar
then
3×5 Deadlifts (working up)+5 Hanging Scap Retractions

Strength

Every 3 Minutes x 15 Minutes (5 Sets)
5 Deadlifts* @ 75-80% of 3RM from 8/27 (or 65-70% 1RM)
Immediately follow each set with one set of max unbroken strict Knees to Elbows/Knees to Chest

Met Con

As far As Possible in 7 Minutes:
3-6-9-12-15…etc 
Deadlifts (155/105) 
Burpees w/lateral hop over the bar