Warm-up

Posterior Chain Stretches
- Banded good morning
- Russian walks
- Superman's
- Tri pod walk
- RDL with Barbell

Weightlifting

Deadlift (3 Reps, Every 90 Secs for 12 mins (75-90%))

Build up to a (75-90%) set on Deadlifts. Make sure you staying tight through the whole movement. If you Touch and go make sure to stay lock in to position through all 3 reps. Control your breathing during the lift.
Tips:
- Squeeze scaps
-Vertical shins
-Stay in control of the barbell.

Metcon

Metcon (Time)

Partner WOD
16 Med Ball burpees to overhead (20#/14#)
50 Step ups with w/med ball (20#/14#)
16 Wall Balls (20#/14#)
16 Pull ups
16 KB Swings (53#/35#)
50 Step ups with w/med ball (20#/14#)
32 Wall Balls
32 Pull ups
32 Kb Swings (53#/35#)
50 Step ups with w/med ball (20#/14#)
16 Wall Balls
16 Pull ups
16 Kb Swings
50 Step ups with w/med ball (20#/14#)
16 Med Ball burpees to overhead

Only one person can work at a time. Both of the teammate will go out for the 200m run but one teammate will have the med ball. Must be the same med ball as your wall balls.

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