thursday

Warm-up

2 ROUNDS
10 Alt. Groiners
10 Alt. Samson Lunges
5 Push-Up to Pike

Into … 

3 ROUNDS
8 burpees
1:00 Row/Bike** 


**Increase pace on bike/rower every set: 50%, 60%, 70%

Strength

​DEADLIFT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!

(Score is Weight)

Metcon

​4 SETS*
35/25 Cal Bike
12 Burpees

-Rest 3:00 b/t Sets-

*Suggested 3:00 Cap Each Set

(Score is Slowest Time)