Warm-up
3 sets
10 American KBS
:20 Side Plank Clam Shell Each Side
10 Glute Bridge (Move feet placement each set
:20 Pigeon Stretch Each Side
Build to 65% of 1RM DL
Weightlifting
Deadlift (10×3)
EMOM for 10 sets @ 65% of 1RM
*NO BELTS ALLOWED
**Must lower weight to ground, cannot drop any reps
Metcon
Metcon (9 Rounds for reps)
9 min ALT EMOM
Station 1: 10-25 Cal Bike
Station 2: 5 Squat Cleans (155/105)
Station 3: 8-15 Burpee Box Jump Over
Afterbash
2-3 sets
20-30 sec L-Hang (unbroken)
rest 30 sec
120′ Farmer carry (AHAP)
L-Hang (20-30 sec)
each sec counts as 1 rep
Farmer’s Carry (120′ each round)
60 feet = 1 rep
