Wednesday, 9/1

Warm Up

3 Rounds

15 Band Good Mornings

10 Alt Samson Lunges

5 Plank to Squat

10 Pause Squats

Prep (8 Minutes)

:30 Row (easy)

1×10 RDL w/bar

2×5 Deadlifts+10 Step Ups

:30 Row (moderate)

1×5 Deadlifts+5 Box Jumps+5 Burpees

:30 Row (hard)

1×5 Deadlifts (working weight)

:30 Row (sprint)

Met Con

6 Rounds for Time (30 Min Cap)

6 Deadlifts (225/153, RX+275/185)

9 Box Jumps

12 Burpees

*starting with, and every 6 Minutes, Row 500/400M