GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
10 Superman
10 RDL
10 Goodmornings
Then
2 minutes X Band Walk
STRENGTH/SKILL
Deadlift (3RM)
* work up to a 3RM
* rest 3-4 minutes between working sets
* rest 3-4 minutes between working sets
METABOLIC CONDITIONING
Pelti (Time)
For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Squat Cleans (135/95/65)
Burpees
* 15 minute cap
* compare to 12 Dec
ACCESSORY
Accumulate:
3:00 of X-Band Walks
50 Serattus Crunches
3:00 of X-Band Walks
50 Serattus Crunches