Warm-up

• 400m Run –then–
• 2 Rounds
  • 7 Inch Worms + 1 Push Up
  • 5 Squat Jumps
  • 10 Single Leg Jumps (5 each leg)
  • 30 Single Unders

Quality

• 3 rounds for quality of:
  • 10 L/10 R Slider Hamstring Curls
  • 20 Hollow Rocks

This is supposed to be an extension of the warm up / Activation before the deadlift. For The slider hamstring curls use one slider each leg, position yourself in a glute bridge and then extend and retract one leg at a time. If you don’t have sliders= you can use a band on the rig and tie it to your leg and pull your leg towards your glutes.

Strength

• Band Speed Deadlift
• 10×3 Use the same weight for each set.
• Rest 1 min between sets.

60% 1RM Deadlift Use a band on top of the bar, use 5-10lbs heavier than last week. Focus on speed and form rather than weight. I would recommend a green band for guys and red for girls.

METCON

• 3 rounds for time of:
  • 10 Bar Muscle-ups
  • 50 Double Unders
  • 10 Deadlifts, 275/185 lbs
  • 50 Double Unders

Scaling Options: Scale the Bar Muscle Ups to 5 Pull Ups + 10 TTB/Knee To elbow or knee raises. Scale to 1:00 of DUs practice if you can get a few DUs at a time. Pick a deadlift weight that allows you to go unbroken or no more than 2 sets! Time Cap: 16 mins