Thursday, 12/3

Warm Up

3 Rounds

15 Band Good Mornings

5 Rolling Split Straddles

10 Cossack Lunges

5 Hanging Scap Retractions

Strength

Prep (6 Minutes)

1×10 RDL w/ bar

3×5 Pause Sumo Deadlifts* working up

Two Pause Sumo Deadlifts (18 Minutes)

3-3-3-2-2-2 working up through first 3 sets (3×2 @same weight)

Met Con

MC Prep (6 Minutes)

2×5 Kip Swings+3 Deadlifts (light)

2×3 Toes to Bar+3 Deadlifts (working weight)

As far as Possible in 9 Minute

3-6-9-12… Deadlifts (185/125)

12 Toes to Bar