thursday

Warm-up

​AMRAP x 6 MINUTES
10 Dead Bugs 
10 PVC Pass Through + Lunge
5/5 Stagger Good Morning
10 fire hydrants each side
15 frog pump glute bridges

Strength

Deadlift
​1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Metcon

AMRAP x 10 minutes
3 Burpee Box Jump Overs (24/20”)
3 Deadlifts (225/155#)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
- Continue adding 3 reps to each
movement until time expires.