Warm-up
2:00 Row
then…
2 sets
:20 Side Plank Clam Shell Each Side
10 SL RDL
5 Broad Jumps
then…
Build to 60% of 1RM DL
Weightlifting
Deadlift (5-3-3-3-3)
*15 min to complete
5@60%
3@70%
3×3@75%
Metcon
Metcon (2 Rounds for reps)
10 min AMRAP
5 Wall Walks
40 Cal Row
30 HR Push-ups
40 Cal Row
5 Wall Walks
Rest 3 min
5 min AMRAP
3 Wall Walks
20 Dbl DB Front Rack Lunge (50/35)
15 Dbl DB S2OH
20 Dbl DB Front Rack Lunge
3 Wall Walks
