Saturday
Warm-up
Warm-up
2 SETS (9:00 Max Total)
15 Straddle Sit Ups w/ Reach Through*
10 Plank to Pikes
5/5 SL KB RDL
15 Straddle Sit Ups w/ Reach Through*
10 Plank to Pikes
5/5 SL KB RDL
2 SETS
15 Hollow Rocks or Tuck Rocks
5 Scap Push Ups + 5 Band Pull Aparts
10 Glute Bridges
*NOTE: Straddle Sit Up is a dynamic stretch, not meant to be rushed and not meant to be spent too long on each rep. If athletes feel a better stretch with straight legs, swap to straight leg Sit-Ups.
Extended Warm-up
Deadlift (3-Rep )
Workout
Metcon (1 Rounds for reps)
3 SETS*
ON A 6:00 RUNNING CLOCK…
40 Sit-Ups
40 Push-Ups
20 Deadlifts (225/155)|(155/105)
ON A 6:00 RUNNING CLOCK…
40 Sit-Ups
40 Push-Ups
20 Deadlifts (225/155)|(155/105)
-No Additional Rest b/t Sets-
(Score is Slowest Set)
*Goal is to have at least :30 rest b/t sets
KG BB: (100/70)|(70/47.5)
Build to 3-Rep Deadlift Heavier than Workout Weight
(Score is Weight)