Weightlifting
Deadlift (12-12-12-12)
40-45-50-55%
Bent Over Row (12-12-12-12)
Superset with deadlift sets.
Should be light weight. Really engage
lower back and squeeze shoulder
blades
Metcon
12 min AMRAP
200 m shuttle run
50 m lunge
1 minute cumulative hollow rock
All distances are 25m down, 25m back (4 times for run, 1 time for lunge).
Rock front and back on hollow rocks.
Photo cred: @garavsmurphy
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