Thursday, 3/17
March 16, 2022
Saturday, 3/19
March 18, 2022

Warm Up

3 Rounds

15 Band Good Mornings

10 Alt Samson Lunges

15 Mountain Climbers

10 Supine Scorpion

Strength

Pause Tempo Deadlift* (25 Min)

Prep: 1×10 RDL w/bar, 3×5 working up

Work: 4×5 at the same weight

*1 count pause at mid shin, extend fast, 2 count negative, 1 count pause on floor

Met Con

Prep (3 Minutes)

2x:30 Jump Rope+5-10 KB swings

Work

For time (12 Min Cap)
75-60-45-30-15 Double Unders

25-20-15-10-5 KB Swings (24/16)

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