May 1, 2017

A:Warm Up
4 lap jog
Then...
3 Rounds:
10 Hollow Rock to Superman
10 Speed Skaters

Then…
10 Wall slides
10 Dynamic Calf Stretch L/R
Face down "S" Swimmers

Review and lead dip and sumo deadlift high pull.

B1: Sumo Deadlift (3-3-3-3-3)
B2: Dips (5x3-5)
Do not go to failure. Each round will be 3-5 reps. Add weight if able.
10 minute Alt EMOM
Min 1 deadlift
Min 2 dips

C: Metcon (Time)
For Time:
21 SDLHP
21 Cal Row
21 Cals AB
15 SDLHP
15 Cal Row
15 Cal Bike
9 SDLHP
9 Cal Row
9 cal Bike
RX 95/65

Scale as needed.