12/11/2019
Deadlift (8 x 3; 75% of 1RM)
Romanian Deadlift (RDL) (3 x 8; heavier than last week)
Bent Over Row (3 x 8; heavier than last week)
Metcon
Optional Strength:
A:
Bulgarian Split Lunge – 4 x 8-12 per leg
Hamstring Curl or TRX Ham Curl – 4 x 8-15
A:
Bulgarian Split Lunge – 4 x 8-12 per leg
Hamstring Curl or TRX Ham Curl – 4 x 8-15
B:
Banded Hip Thruster – 4 x 12-15
Sumo Deadlift – 4 x 8-12
C:
Good Morning – 4 x 6-8; medium weight
Quad Ext – 4 x 12-15
Metcon (Time)
For Time
Row 750m
30 Burpees
Row 500m
30 Box Jump Overs
Row 500m
30 Burpee Box Jump Overs
Row 750m
Row 750m
30 Burpees
Row 500m
30 Box Jump Overs
Row 500m
30 Burpee Box Jump Overs
Row 750m
Metcon
Optional Core:
5 Rounds
15-20 GHD Back Extensions
15-20 Hollow Rocks
5 Rounds
15-20 GHD Back Extensions
15-20 Hollow Rocks
3 Rounds:
1 min Front Rack Hold @ 1RM Front Squat
Rest as needed
