Weekly Warm Up:

5 mins free-style/roll out

Then 2 Rounds:

  • 8-12 Walkouts/Inch Worms
  • 12-16 Scapular Push-ups
  • 8-12 Lateral Split Squats/side
  • 8-12 Broad (long) Jumps

Movement Prep: Hip Rockers 10-15/side

Strength: NEW Q’s: Deadlift 3 x 5 – add 5-10lbs more than last time VETERAN Q’s: Deadlift 4 x 4-6 – rest 3mins

Metcon: 4 Rounds - AMRAP in 2mins of:

  • 2 Deadlifts @ 50% of 1RM (or 60% 5RM)
  • 4 Burpees
  • 6 Box Jumps
  • 1min Rest

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