WEDNESDAY 16TH SEPTEMBER

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