Friday, 2/5

Warm Up

3 Rounds
15 Band Good Mornings
5 Hanging Scap Retractions
10 Spider lunges
5 Rolling Split Straddles

Prep (12 Minutes)
1×10 RDL w/ bar
3×3 Deadlifts (working up)+5 Kip Swings+3 Plank to Squat
1×3 Deadlifts (just below working weight)+ 3-5 Knees to Chest
1×3 Deadlifts (working weight)+3 Burpees+3-5 Toes to Bar

Met Con

6 Rounds for Time (24 Min cap)
6 Deadlifts (275/185)
6 Burpees Over the Bar (lateral)
12 Toes to Bar
6 Burpees to a 6” target