Warm Up
Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Calf Stretch (switch half way)
Cat Cows
Wrist Rolls
Scap Push Ups
On Coaches Call Out
200m run
5 Reps: Goblet Squats
5 Reps: Empty Barbell Front Squats
3 Reps: Barbell Front Squats @ 40% with a 2 second pause at the bottom
5 Reps: PVC on the back hinge drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift with a 3 second eccentric
5 Burpees
Strength
Front Squat
Sets X Reps: 5 Sets X 2 Reps @ 88% 1 Rep Max / E2MOM
Front Squat (3 Sec Eccentric)
Sets X Reps: 2 Sets X 2 Reps @ 75% 1 Rep Max / E2MOM
WOD
4 Rounds for Time
400 Meter Run Cash In
COMPETITIVE
10-15-20-25
Burpee Over Bar
3 Deadlift
M: 315-295–275-255
F: 225-205-185-165
PERFORMANCE
10-15-20-25
Burpee Over Bar
3 Deadlift
M: 245-225-205-185
F: 165-145-125-105
LIFESTYLE
10-15-20-25
Elevated Burpee
3 Deadlift
Stimulus: This Is a Heavy Barbell Workout the Starting Deadlift Should Be About 80% of Your 1 Rep Max.