Wednesday 10-28-15
Warm Up
Coaches Choice
Mobility
Hip
Midline
5 Rounds
30 seconds on / 30 seconds off Hollow Rocks
Strength
3″ Deficit Deadlifts – on 45 plates
5 x 1 Rep @80% – same weight across the board
Strength
Weighted Pull Ups 5 x 3 Reps – use dumbbells between legs
*use bands if necessary
Met Con
8 Min AMRAP
100 Meter Farmers Carry w/ bumper plates – P 45/35, A 35/25, H 25/15
300 Meter Row – P & A 300M, H 200M
*Farmers Carry to 50M mark and back
*Don’t drop bumper plates they will roll
Recovery (Optional)
800 Meter Run @ Moderate Pace
