October 10, 2020

Saturday, October 10th 2020

Warm-up
A. General
3min Row or Bike @increasing intensity on each min

B. Specific
2 sets
5 Deadlifts @ ascending
10 Banded lat Pulldown
10 Jumping lunges

Metcon
Metcon
EMOM 24minutes
1. 16-20 DB Front rack lunges @ 2 x 50/35lbs
2. 10-15 Deadlift @225/155lbs
3. 10-15 Burpee over the bar
Metcon (AMRAP – Rounds and Reps)
Team Version

Classic you go, i go
Round for round

AMRAP 24mins
12 DB front rack lunges@ 2 x 50/35lbs
9 Deadlift @225/155lbs
6 Burpee over the bar

Cool down
Child’s pose
into
Quadruped shoulder stretch, left
Into
Child’s pose
Into
Quadruped shoulder stretch, right