monday

Warm-up

​3 ROUNDS
:30 Bike*
6 Inch Worms
7/7 Single Leg DB RDL
8 Up-Downs Over DB**

*Increase Pace (EZ-Mod-Hard) each round
**Rd 3 Perform 6 Burpees over the DB

Strength

Deadlift
​​1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

Metcon

​EMOM x 10 MINUTES
MIN 1 - 12/10 Cal Bike
MIN 2 - 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)

(No Measure)