Posted: October 17, 2017 in Uncategorized

Warm Up D + peanut lumbar spine x 10 (or as needed)
Strength

  • Deadlift x 2
  • EMOM 10 min
  • min 1-3 build to 70%+
  • min 4-6 build to 90%+
  • min 7-10 build to 100%+

Conditioning

  • 2 rounds 
  • 20 kb swings 
  • 5 burpees 
  • Rest 1 min 
  • 5 rounds 
  • Then
  • 10 light pole sprints/walk back 

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