Wednesday, 12/2
December 1, 2020
Friday, 12/4
December 3, 2020
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
