Warm-up
3:00 Easy Row with 3 stroke sprint EMOM
then…
3 sets
20 Banded Good Mornings
:20 Pigeon Stretch Each Side
10 SL KB RDL Each Side
:20 Side Plank Clam Shell Each Side
Weightlifting
Deadlift (1×1)
Take 20 min to find 1RM
Metcon
Metcon (8 Rounds for time)
Every 90 sec for 4 sets
15/10 Cal Row
8 C2B (Rx+ 5 Bar MU)
Followed by…
Every 90 sec for 4 sets
50 DU
8 T2B (Rx+ 15 T2B)
