Warm-up
3 rounds
100m jog
10 Barbell Good Mornings
10 Barbell Bent Over Rows
20 Banded Hamstring Curls
:30 Plank
Then..
Build to 90% of 1RM DL
Weightlifting
Deadlift (5×1)
E3MOM for 5 sets at 90% of 1RM
Metcon
Metcon (2 Rounds for time)
For time:
30-20-10
Cal Row
T2B
*10 min cap. Then at the 11:00 mark complete…
For time:
15-10-5
Burpee Over 45# Plate
Front Squats (135/95)
