November 20, 2016

A. Warm Up

10-12 Minutes warming up with line drills and dynamic range of motion exercises. Then spend 5-7 minutes warming up for deadlift. 

B. Deadlift (5 x 3)

Every 2 minutes for 10 minutes
Build to a tough triple for the day

C. Metcon (4 Rounds for Time)

4 sets for time: 
Run 400m
8 Deadlift at 75% of todays heavy triple
8 Toes to bar
20/15 cal assault bike 

rest 2 minutes between each round. Scale so you finish each round in about 3:30-4:00