Warm-up
- Run 300m
Then:
8-6-4-2
- Lying Glute Bridge
- PVC Good Morning
Core
3 Rounds For Quality:
- 50m Carry (1KB in Front Rack + 1KB Overhead - swap at 25m)
- 30s Hollow Hold
Metcon
A) Score For Time:
- Run 1 Mile
(12 Minute Cap)
(Rest 5 Minutes)
Metcon (Weight)
B) Score For Load:
- Within 15 Minutes: 1RM Deadlift