Fri 9-14-18

General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
Deadlift (20 x 1 (25:00))
20×1 deadlifts at 75%, resist the urge to go so heavy that you can’t do the metcon or are sore for a week 🙂

Acc movements to complete in the 25:00

3×10 single let glute bridges

3×12 reverse hyper extentions (30% of DL weight)

Metcon
21-18-15-12-9 reps for time of:
Cleans (95/65)
Burpees over the bar

Basics: 65/35. Start at 18 or 15
Int: 75/55
Adv: as written