Warm-up
2 sets
:30 Spider Stretch Each Side
20 Banded Good Mornings
:30 Pigeon Stretch Each Side
then..
3 sets with naked barbell
5 SDLHP
5 Front Squats
5 Push Press
Weightlifting
Sumo Deadlift (4×10 )
E2MOM @ 45-55% of Max DL
*NO BELTS ALLOWED
Metcon
Metcon (Time)
3 RFT
750/650 Row
3 Barbell Complex
“Barbell Complex”
5 Power Cleans
5 Thrusters
5 Front Squats
*Round 1 = 95/65
*Round 2 = 115/85
*Round 3 = 135/95
*25 min cap
