Saturday

Warm-up
Warm-up
1 SET
1:00 Cat Cow
1:00 Inch Worms
1:00 Alt. Groiners
1:00 Plank

Into…

2-3 ROUNDS
10 Scap Pull-Ups
5 Empty Barbell Slow Good Mornings
10 Empty Barbell Bent Over Rows
5 Empty Barbell Slow RDL

Strength
Deadlift (1×5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Deadlift

(Score is Weight)

Workout
Metcon
FOR QUALITY
21-15-12-9-6
Strict Pull-Ups or Ring Rows
3-6-9-12-15
"Library" Deadlift (Athlete Choice, Heavy)*

*Library DL = Complete Control and Quiet to the Floor

(Score is Weight)

Warm-up
Mobility