April 3, 2019
190304
Warm-up
2 rounds:
:45 Row
:45 Bike
:45 Row
:45 Bike
After each round, complete:
3 Inchworms
5 Russian Baby Makers
7 Glute Bridges
Then:
3 Rounds:
10 Hollow Rocks
5 Barbell Good Mornings (empty BB)
5 Stiff-Legged Deadlifts (empty BB)
Strength
Deadlift (Weight)
5 x 5 @ 70%
*3 Second Tempo on Eccentric!
**Reset at Bottom! No touch & go.
Metcon
Metcon (Time)
3 RFT:
400m Run
12 Dead Lifts 185/125
21 Box Jumps 24/20"
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