Warm-up
3 sets
100m jog
10 slow and controlled cat/cow
10 tempo alt cossack squats
15 banded good mornings
20 banded face pulls
then..
Build to 65% of 1RM DL
Weightlifting
Deadlift (5,3,1,2×1-2)
*15 min to complete
5×65%
3×75%
1×85%
2×1-2@85-90%
Metcon
Metcon (Time)
10 RFT
25 DU
5 Dbl DB Front Squats (50/35)(Rx+ 70/50)
5 Dbl DB Burpee DL
*16 min cap
