MOBILITY/STRETCH
Group meets on Red Line
WARMUP
Partner Heart Rate kickstart
3rds ea.
Partner A run 200m
Partner B wall sit while partner A runs
SKILL WORK
DeadLift
50x3, 60x3, 70x3, 80x2, 90x1, 90x1+
METCON
15 Minutes
3rds - each rd starts on 5min mark [0-5, 5-10-10-15]15 DeadLift - rx bodyweight, sc 70%
15 burpee bar jump over sc=plank thruster
15 wall balls rx20/14, sc 14/10
15 ball slam rx 30/20, sc 20/10
[5min time cap and/or rest]
CASH OUT
100 dbl unders
50 weighted ab sit ups 45/25, 25/15
50 weighted triceps (behind the neck) 45/25, 25/15
