7 June 2019

Warm-up

Choose: Run, Row or Bike

Athlete choice:
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

3 Rounds:
5-10 KB Swings
5-10/side Suitcase Deadlifts

Mobility

Glute Stretch
Straddle Side Reach
Spinal Twist
QL/Lat  Smash
Forearm  Smash

Weightlifting

Metcon (7 Rounds for weight)

Deadlift
3-3-1-1-1-1-1
Maximize total weight lifted ...