WARM UP:
400 M. Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility
WIN
LIFT:
Deadlift
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85
3 x 1 @ 90-103% (Your Choice)
*Lift your final 3 reps based off feel. If you feel good. Go big!
WOD:
“LUNGE”
5 Rounds
100 Ft. DB Walking Lunges
20 DB Satch (50/35)
15 C2B Pull Ups
*25 Min. Cap
FIT
LIFT:
Deadlift
4 x 10
*Build
WOD:
5 Rounds
100 Ft. DB Walking Lunges (50/35)
20 DB Satch
15 Jumping Pull Ups
*25 Min. Cap
AT HOME
WOD:
5 Rounds
100 Ft. Walking Lunges
20 DB Satch or G2O
400 M. Run
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