Wednesday, September 13th 2023

WARM UP

WARM UP – plate

3x

100m run

10 plate ground to overhead

5 burpees

MOVEMENT/MOBILITY – PVC, pull up bar, barbell

:30 v-sit

:30 pigeon stretch / side

:30 happy baby stretch / side

10 PVC passthroughs

5 PVC around the worlds / direction

10 palms up PVC OHS

10 scap pull ups

5 strict pull ups

10 kip swings

*grab barbell

10 bent over rows

5 strict press w/ :05 hold at top each rep

10 deadlifts

PRIMER (before metcon) – 135/95 barbell

4 BBJO

6 pull ups

8 DL @ 135/95

STRENGTH

E2M x 6

-Strict Press 8/8/6/6/4/4

-10 DB Renegade Rows

*increase weight from last week

*moderate DB on Rows

METCON

5x

4 BBJO @ 24/20″

8 Deadlifts @ 225/155

right into – after 5x

5x

4 BBJO @ 24/20″

8 Pull ups

NOTES Need to move fast to finish this one. DL and PU need to be unbroken for more rounds than not. Decrease PU to 6 if needed.