Monday
Warm-up
Warm-up
3 ROUNDS
5/5 DB/KB RDL
10 Alt. Deadbugs
10 Scap Push-Up
5 Knee Push-Up
5/5 DB/KB RDL
10 Alt. Deadbugs
10 Scap Push-Up
5 Knee Push-Up
Strength
Deadlift (5-Rep Tng)
Workout
Metcon (Time)
FOR TIME
15-15-15-15
Deadlifts (275/185)|(185/135)
15-20-25-30
Ring Dips*
15-15-15-15
Deadlifts (275/185)|(185/135)
15-20-25-30
Ring Dips*
*Strict Optional
(Score is Time)
KG BB: (125/85)|(85/60)
Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Hamstrings
2:00 Pec Smash (R)
2:00 Pec Smash (L)
5:00 Foam Roll Hamstrings
2:00 Pec Smash (R)
2:00 Pec Smash (L)
(No Measure)
Build to 5-Rep TNG Deadlift*
*Work quickly to at or above Workout Weight
(Score is Weight)