Warm up: 2 rounds: 

• 12 Alternating Heel Taps in Down Dog Position 
• 8 Snow Angels 
• Then (until time expires): 
• 12 Russian Kettle Bell Swings (focusing on hip extension and glute contraction)
• 10 Romanian Deadlifts (with barbell)
• 12 Alternating Dead Bugs 

Strength/Skill

• GHD back extensions: 5 sets of 7 reps

• Deadlift – Max Unbroken set of 225/155 lbs
  • Warm up to weight!!!

Metcon:          Repeat from 5 Nov 2020   

                        1 Round for Time:

            30 x Deadlift              (135# / 95#)

            10 x Burpee over Bar

            30 x Pull-ups

            10 x Burpee over Bar

            30 x Sumo Deadlift High Pulls                   (53# / 35#)

            10 x Burpee over Bar

            30 Toes to Bar

            10 x Burpee over Bar