WARM UP

Big Block Run

-then-

2L Active sampson

2L Quad & reach

2L Lunge to knee grab

1L Inch worms

1L F. Groiners

1L R. Groiners

STRENGTH

(25 Min)

5 Rounds of:

• 5 deadlifts (115/175)
• Max Muscle Failure plank pushups
• Max Muscle Failure (MMF) barbell bicep curls
• 30 seated med ball ab twist
• rest 90 sec (they will need this rest…make them stick to it)

METCON

21 Deadlifts (75/115)

21 Sit-ups

400M Run (outside perimeter of the parking lot….hug the building….run on street to BK)

17 DL

17 SU

400M Run

13 DL

13 SU

400M Run

9 DL

9 SU

400M Run

5 DL

5 SU

400M Run