Monday, 10/19

Warm Up

3 Rounds

10 Band Good Mornings

20 Mountain Climbers 

10 Alt Dead Bugs

20 Jumping Jacks 

Prep (10 minutes)

1×10 RDL w/Bar

2x:45 Row/Bike (easy/moderate pace)+5 Deadlifts+25 Single Skips

2x:30 Row/Bike (moderate/fast)+5 Deadlifts+ 15 Double Unders

1×5 Deadlifts (working weight)

Met Con

AMRAP 20 Minutes

500m Row or m:24/f:18 Cal Bike 

50 Double Unders 

10 Deadlifts (275/185)

Core Work

Tabata Side Planks (:20 work/:10 rest)

8 rounds of Side Plank (L)

8 rounds of Side Plank (R)

Scale Double Unders to two rounds of 10 Jump Squats+50 Single skips for each 50 DUs

Deadlifts should no more than 70% of 1RM