Warm-up
Nordic Lift x10
Deadbug x30
3 rounds
Suitcase RDL
2×15
Deadlift Prep: Top/Down
Thigh
Knee
Deadlift
Metcon Prep:
Front Rack lunge 10 steps (5 each leg)
Push-press x5 each arm
Deadlift (15-10-8-5-3-3-3-3-3)
*Build
**Attempt the heaviest load possible for the day.
***Maintain precision.
Metcon (AMRAP – Reps)
Front rack lunge (anything but a bar) 100ft
DB Push Press x30 (15 each arm)
Amrap 12
*Utilize any load other than a bar for the front rack. Coach will assist in establishing standards for different items.
**Expect lunges to affect the performance of your push-press