WARMUP
2:00 MIN MACHINE (10-12 MINS)
-_- THEN —
20 SIDE TO SIDE TOE TOUCHES
20 ALT BW RDLS
20 BW GOOD MORNINGS
10/10 STANDING HAMMIE STRETCH (STANDING UP. LIFT
KNEE UP, KICK LEG OUT)
10 EB DEADLIFT
THEN..
STRENGTH
DEADLIFTS (12 MIN TOPS)
10 REPS @50%
8 REPS @60%
6 REPS @65%
4 REPS @70%
2 REPS @75%
2 REPS @80%
1 REP @85%
1 REP @85+
THEN..
METCON
FOR TIME (25-30 MIN)
– 5K/4K ROW or SKI
4K AIR RUNNER
– BIKERG 10K/8K
– 300/200 AB CALS
EVERY 2 MINS 10 AIR SQUATS
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