October 30, 2016

A. Warm Up

​10-12 minutes of movement flow and hamstring mobility. 

B1. Deadlift (5,4,3,2,1)

Start the set of 5 around your 75% 1rm and build each round. If you feel good, go for it. Rest 60s before moving to the bench press (B2) 

B2. Bench Press (5,4,3,2,1)

*Use spotters if going for a 1 rep max. Rest 60s before going back to deadlift. This is 5 rounds of work. 

C. Metcon (Weight)
 
Every 3 minutes for 15: 
10 Renegade Rows 
10 Alt DB Snatches
10 Cals On Bike or Rower

no rx or rx+ today, just go by feel.