Warm-up

• 3 Rounds
  • 0:30 Hollow Rock Hold
  • 10 Superman
  • 5 Single Leg KB Deadlifts (each leg)
  • 5 Inch Worms + 1 Push Up
• –then– 2:00 Bike, Row or Ski

STRENGTH

• Deadlift 5-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.

• Set 1: 75% of 90%
• Set 2: 85% of 90%
• Set 3: 95% of 90%; 1-7 reps

METCON

• As many reps as possible in 10 mins of: Kettlebell Hang Snatch, 53/35 lbs