Wednesday, 10/20
October 19, 2021
Friday, 10/22
October 21, 2021
Warm Up
EMOM 8 Minutes (2 Rounds)
A) :30 Row
B) 15 Band Good Mornings
C) :30 Row
D) :30 HS Hold+ 5 Push Ups
Prep (9 Minutes)
1×10 RDL w/ bar
3×5 DL (working up)+ 2-3 HSPU (or scaled option)
1×5 DL (working weight)+10 Cal Row (sprint)
Met Con
For Time (18 min Cap)
30 Deadlifts (275/185, RX+ 315/205)
60 HSPU (RX+ strict HSPU)
90/72 Cal Row
Partition all Reps/Cals at will
Mobility
Band Hamstring series
