Warm-up 4:00 Row, Bike, Jump Rope, or Run 1:00 Plate-pinch Farmer’s carry 15#s/10#s 10 InchwormsWith band above the knees: 20 Wide stance glute bridges 20 Medium stance glute bridges 20 Narrow stance glute bridges Weightlifting Deadlift (1-1-1-1-1) 10 @ BB 5 @ 50% 5 @ 65% 5 @ 75% 1 @ 80% 1 @ 90% 1 @ 95% 1 @ Heavy …

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Weightlifting Bulgarian Split Squats (5-5-5-5-5) 5 sets of 5 each leg. Work up slowly in weight each set. Always start with your weaker leg first. PLEASE PUT AN ABMAT ON THE FLOOR TO PROTECT YOUR KNEE! Use bench for back foot, or any box under 20″. Hold KBs or DBs at sides for weight. Enter in total weight of KBs or …

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Weightlifting Deadlift (3-3-3-3-3) 5 @ BB 5 @ 50% 5 @ 60% 3 @ 65% 3 @ 75% 3 @ 80% 3 @ Heavy 3 @ 90% of today’s heavyCONTROL THE DESCENT EVERY REP – NO DROPPING THE BARBELL! FULL PAUSE AT THE BOTTOM OF EVERY DEADLIFT. NO BOUNCING OFF THE FLOOR OR TOUCH AND GO REPS. Metcon Metcon (4 Rounds for …

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