Sunday, July 17

Warm-up
Warm-up
400m run
Into..
3 RDS
5/5 Single Arm KB Suitcase Deadlift
5 Inchworms (No Push-Ups)
10/10 Leg Swings
Into..
400m run

Weightlifting
EMOM X 12 (Weight)
EMOM X 12
Min 1: :45 Single Arm Suitcase Hold (R Arm)
Min 2: :45 Single Arm Suitcase Hold (L Arm)
Min 3: 10 Deadlift (Building)

Metcon
“Back and Forth” (Time)
For Time:
30 Deadlift (185/125lb) (84/57kg)
1600m run
20 Deadlift
800m run
10 Deadlift
400m run

24 MIN CAP

LEVEL UP OPPORTUNITY: (225/155lb)(102/70kg) (Strength Focus)

Cool Down
1:00/side Banded Hamstring Stretch