Bulgarian Split squat x10 (each leg)
Single leg Deadlift x10 (pause on the floor)
Back ext hold x30 sec
Goblet Squat x10
Good morning x10
Deadlift Prep (top Down)
x10 wall balls ending with a weight that is HEAVIER than your planned metcon weight.
**Pause in hang
***Final week of pausing. Cherish the reps and create a lasting improvement.
150 Wall-Ball Shots, 20# / 14#
*Simple, yet punishing.
**First time? Be smart, you will be sore. Use this as a comfort and confidence builder.
***Repeat? This raw, unfiltered fitness. Test your ability to go unbroken, and your mental ability to pick it back up.
****Scale the stress for under 12 minutes while retaining intensity.