Wednesday, 9/22

Warm Up

3 Rounds
15 Band Good Mornings
10 Alt Dead Bugs
15 Mountain Climbers
10 Pause Squats

Strength

Deadlifts (20 Minutes)
Prep: 1×10 RDL, 3×5 working up
Work: 4×5 @same weight

Met Con

MC Prep (4 Min)
2x:30 Bike (building pace)+10 Swings (Russian/OH)
1x:30 Bike (sprint)

4 Rounds
:30 Bike (for Cals)
:30 Rest
:30 KB Swings (24/16)
:30 Rest
:30 Plank
:30 Rest
Score by total Swings+Cals

Mobility

1 Min Band Hamstring stretch/side