WARM UP
For quality:
30 Single Leg Glute Bridges
15 Push-up to Down Dogs
30 Barbell Good Mornings
15 V-ups
30 Back Rack Barbell Lunges
STRENGTH
Deadlift 6x5 at 75% 1RM
Rest as needed between sets.
*With Deadstop every rep.
METCON
3 rounds for time of:
24/17 Row Calories
21 Wall Balls, 20/14 lbs
18 Alternating DB Snatches, 50/35 lbs
15 Lateral Burpees Over Rower*
* or over upstanding DB
COOL DOWN
For quality:
Foam Roll, 4 mins
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