Thursday, October 11th 2018

Dave

Conditioning
Partner Row, 4x200m
Increase Stroke Rate each piece
20 s/m, 25 s/m, 30 s/m, 35 s/m

Metcon
For Time
100-80-60-40-20
Double Unders
25-20-15-10-5
Deadlift
250m Row after every round

Rx: 155/115
Fit: 135/95
Dyn: 95/65, Single Leg Skips (L&R = 1 rep)

Cool Down:
3 Rounds Not For Time
30-60 Second Glute Foam Roll
6 Defecit Deadlifts (Build to < 75%1RM, Standing on a plate)

SWEAT

2 Rounds
E: 15 Burpees
M: 5 Sprints (x2)
E: 15 Burpees
T: 5 Side Shuffles (x2)
EMOM 24
Run 1 Mile
In Remaining Time, EMOM (Alternate Tasks):
2 Tire Flips
2 Gym Length Box Pushes
2 Sled Pulls

Tags: