Monday, November 20th 2023

WARM UP

Rowling (to 1000m)

MOVEMENT/MOBILITY – pull up bar

25′ Knee Tucks

25” Quad Pulls

25′ pike bear crawl + 25′ backward

25′ high Knees

25′ Butt Kicks

:30 scorpions

:30 downward dog

:30 v-sit

6 strict hanging knee raise

5 lat activations

6 single leg TTB

*grab barbell

10 Good Mornings

10 Glute Bridges

light weight on barbell

5 bottom half deadlifts + 5 top half deadlifts + 5 deadlifts

STRENGTH

E2M x 4

3 Dead Stop Deadlifts (either style, same as last week)

@ 63-73%

then

3 DL singles – 20-40# heavier than above

(be smart, no where close to a max here, lots of deadlifts in metcon after this)

GET FIT

For Time:

2 Sets

40/32 Cal Row

15-12-9

Deadlift @ 185/135

TTB

:90 rest

b/t NOTES

DL should be a weight that has no more than 1 break at any time.