Wednesday, 6/23

Warm Up

3 Rounds
15 Band Good Mornings
10 Alt Samson Lunges
15 Squats (pause/reg/jump)
10 Supine Scorpion

Prep (8 Minutes)
:30 Row (easy)
1×10 RDL w/bar
3×5 Deadlifts working up+5 Wall Ball
:30 Row (moderate)
1×5 Deadlifts (working weight)
:30 Row (hard)

Met Con

Every 4 Minutes for 32 Minutes (8 Rounds)
Row 300/250 M+
A) 5 Deadlifts+15 Wall Ball
B) 5 Deadlifts+15 Sit Ups