06.08.18

Warmup
Run 100m
10 Burpees
50m High Knees Out, 50m Butt Kicks Back
5 Prisoner Getups
50m Karaoke Out, 50m Karaoke Back
Standing Leg Kicks – 10 out, 10 Across per leg
Mobility
20 Banded Pull Throughs
3 Position Lower Body Band Stretch
20 Cat Cows
20 alternating Scorpions
Skill
Review the Deadlift and a few common faults.
Then use 5 min to perform a few sets of light Deadlifts with warmup loads.
Strength
EMOM x 14
Evens – 3-5 Deadlifts, climbing
Odds – 5-7 DB Bent Over Rows from a bench per side
Metcon
4 Rounds for time under a 15 min cap
12 Pull Ups
10 Push Jerks
Run 400m
P – C2B, 135/95
L – 115/75
F – Ring Rows, 95/65
Cashout
3 Rounds not for time
12 DB Lateral Raises
https://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html
12 Diamond Push Ups
https://www.youtube.com/watch?v=-eysayFk6UQ
20 Banded Seated Rows
https://www.youtube.com/watch?v=Y5_-YHKiXd4