Warm-up
3 sets
1:00 Row (Increase pace each round)
1:00 Pigeon Stretch Each Side
10 SL KB RDL Each Leg
3 Inch Worms
Build to starting Deadlift weight
Weightlifting
Deadlift (8,6,4,2,1,1)
*20 min to complete sets
*If you feel good then go for a PR on the last set
*Set 1 – 55% x 8 reps
*Set 2 – 65-70% x 6 reps
*Set 3 – 75-80% x 4 reps
*Set 4 – 85-90% x 2 reps
*Set 5 – 90-95% x 1 rep
*Set 6 – 95+% x 1 rep
Metcon
Metcon (Time)
3RFT
400m Wreck Bag Run (50/35)
20 Push-ups on Bag
40 Wreck Bag Squats
