Warm-up

• 2 Rounds
  • 1:30 Row
  • 10 Single Leg KB deadlifts (each legs)
  • 10 Kip Swings
  • 15 Air Squats
  • 5 Inch Worms + 2 Push Ups

Then

• -Pigeon Stretch (0:45/side)
• -Squat Hold (1:00)
• -Couch Stretch (0:45/side)

Then

• Barbell Warm Up: (empty BB)
  • 5 Tempo Back Squats
  • 5 back Squats
  • 5 Pause Back Squats
  • 5 Back Squats

STRENGTH

• Back Squat 1×20 Use the heaviest weight you can for the set.

60% 1RM + 5-10 lbs from last week! If you are sore or don’t feel too good, just pick a weight you can move well and with speed.

METCON

• 5 rounds for time of:
  • 10 Deadlifts, 315/205 lbs
  • 15 Push-ups
  • 20 Toes-to-bars
  • Rest 1 min

Scaling Options: Scale to a deadlift weight that is challenging but doable is at least sets of 3-4 reps at a time. Scale the volume on the TTB if needed or sub knee to elbows/knee raises.