Warm-up
3 sets
1:00 Row
5 Burpees Over Erg
Rest 90 sec b/t sets
3 sets
Side Plank Clam Shell x :20 each side
10 Pause Glute Bridge
Weightlifting
Paused Deadlift (3×8)
*2 sec pause at knee
*55-65% of 1RM DL
*15 min to complete
Metcon
Metcon (2 Rounds for time)
2 sets each for time:
20/15 Cal Bike
30 ALT Hang DB Snatch (50/35) (Rx+ 70/50)
20/15 Cal Bike
20 ALT DB Snatch
20/15 Cal Bike
10 ALT SA Devils Press
Rest 3:00 b/t sets
