Wednesday, 3/23

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, 5-3-3-3 working up

Work: 5×3 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)

2×5 Deadlifts+5 Burpees

1×5 Bar Facing Burpees

3 Rounds (12 minutes total)

In 1 Minute:

10 Deadlifts (185/125), Max Bar Facing Burpees in remaining time

Rest 1 Minute

In 1 Minute:

10 Bar Facing Burpees, Max Deadlifts (185/125)  in remaining time

Rest 1 Minute