Warm-up
3 Rounds
1:00 Row
10 SL KB RDL each leg
3 Glute Bridge Walkout
:30 Front Rack Bottom Squat Hold with naked bar
then…
Build to 80-83% 1RM DL
Weightlifting
Deadlift (8×3)
E2MOM for 8 sets at 80-83%
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
50 DU
10 Front Rack Lunge (135/95)(5 each leg)
10 Dball Over the Shoulder (100/80)
