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181128

1) WARM-UP: 2 Rounds

10each x SL Glute Bridge

10 x KB RDL

2) STRENGTH:

Every 2 min for 8 min:

RDL x 6@65%, 6@60%, 8@55%, 8@50%, 10@45%

*% based off of Deadlift max

—2 min rest—

30s on/ 30s off: 5 sets

Weighted Front Plank

3) METCON: For Time

21-18-15-12-9-6-3

Ring Dips

Overhead Squat @ 115/75

*Rx+: 135/95

*Scaled: Band or Bench Dips, less than or equal to 95/65

Earlier Event: November 27
181127
Later Event: November 29
181129