09/08/2020

Deadlift (5 x 5 @ 65-70%; slow tempo up and drop at top)
Romanian Deadlift (RDL) (5 x 6-10; no touch at bottom, medium to heavy wt)
Metcon
16 min for Quality:
10-15 Double KB Swings, heavy
10/10 DB Box Step Ups
10-15 Barbell Shrug (aim for heaviest RDL weight)
Metcon (Time)
5 x
Max Effort Gymnastics Plank
1 min rest