April 12, 2019

April 12, 2019

04/12/2019

Warm-up
100 Single Unders
Then,
5 Deadlifts
5 Front Squats
5 Single Leg Glute Bridge w. 1 count a top on each side
5 Lateral Burpees
*Add weight + repeat

Weightlifting
Front Squat (3×3)
3×3 at 80%
Take 3-4 sets to reach 80%
Speed out of the hole
Sumo Deadlift (3×3)
80%
Take 3-4 sets to reach 80%

Metcon
Metcon (Time)
400m Run
30 Deadlifts (225, 155)
30 Lateral Burpees
* No RX if not completed in time cap *
9:00 Cap
Sub Out:
DL – Double KB/DB Romanian DLs, then regular burpees.

Extra Work
Double Leg Banded Leg Curls 3 x 20, No rest
Straight Leg Sit Ups 3 x 20, 60s rest

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