Sunday, October 9
Warm-up
Warm-up
EMOM X 6
Minute 1: 6 Step-Ups + 6 Good Mornings
Minute 2: 6 Up-Downs + 6 Scorpions
Minute 1: 6 Step-Ups + 6 Good Mornings
Minute 2: 6 Up-Downs + 6 Scorpions
Weightlifting
Every :90 x 6 (Weight)
Every :90 x 6
3 Deadlifts (Building) + 6 Box Jump Overs
3 Deadlifts (Building) + 6 Box Jump Overs
Metcon
« Nemo » (Weight)
EMOM X 15
Minute 1: 5 Deadlift (Athlete’s Choice)
Minute 2: 15 Up-Downs
Minute 3: 15 Box Jump Overs (24/20)
Minute 1: 5 Deadlift (Athlete’s Choice)
Minute 2: 15 Up-Downs
Minute 3: 15 Box Jump Overs (24/20)
Cooldown
3-way banded hamstring stretch (:45/direction)