Friday, 4/8

Warm Up

3 Rounds

15 Band Good Mornings

10 Alt Samson Lunges

15 Mountain Climbers

10 Supine Scorpion

Strength

Pause Tempo Deadlift* (21 Min)

Prep: 1×10 RDL w/bar, 3×5 working up

Work: 3×8 at the same weight (~60%1RM/RPE 7)

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

Met Con

Prep (4 Minutes)

1x:30 Row+10 Russian KB Swings+10 Step Ups

1x:30 Row+10 OH KB Swings+10 Box Jumps

1x:30 Row+10 OH KB Swings+10 Box Jump Overs

Work

Every 3 Minutes for 12 minutes (4 rounds)

Row 300/250 M

21 KB Swings (24/16)

15 Box Jump Overs

rest remaining time (score by total work time)