October 13, 2021

October 13, 2021

10/13/21

Weightlifting
Deadlift (Weight)
1×6@62.5%
1×5@72.5%
1×4@82.5%
1×2@82.5-87.5%
1×1@87.5-92.5%

-Reps are touch and go
-After each set, perform a 50′ empty sled sprint
-The goal of each set is to be roughly 2.5% or slightly heavier than last week.

Metcon
Metcon
AMRAP 10Min

16 DB Farmers Hold Lunges 30-70’s
10 Hip Extensions
15 Hollow Rocks

Extra Work
Metcon (Time)
5 Rounds:
20 Wallballs 30/20
16 GHD’s
20/16 Cal Row

20 Min Cap

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