Warm-up
3 rounds
:20 Superman Hold
10 Banded Good Mornings
5 Broad Jumps
20 Banded Face Pulls
then…
Build to 80% of 1RM DL
Weightlifting
Deadlift (5×2)
15 min to complete
*Sets 1-2: 80-84%
*Sets 3-4: 85%
*Set 5: 85-90%
Metcon
Metcon (AMRAP – Reps)
On a 20:00 clock
4 Rounds
80 DU
15 Dball Loads to 30″ Box (100/80)
15 T2B
In the remaining time complete ME Burpee C2B (Rx+ Burpee Bar MU)
*Score is reps of burpee C2B/Bar MU
