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190211

1) WARM-UP:

Stretch

Mobility: PVC Front Rack Stretch 3 x 10 sec each

2 Rounds:

Single Arm, Single Leg KB RDL x 5 each

KB Swings x 10

2) STRENGTH: Alt. EMOM 10

Bench x 10@60%, 8@65%, 6@70%, 4@75%, 2@80%

Inverted Rows x 10

3) CONDITIONING: 6 min

15 sec Max RPM on AAB or Lowest 500m pace possible on Ski or Row / 45 sec rest x 2

—2 min rest—

2 min @70% Max RPM or 500m Pace

4) METCON: REPEAT FROM 11.13.18

5 RFT:

7 X Deadlift @225/155 (Rx+ 275/185, Scaled less than or equal to 185/125)

11 x Lateral Bar Burpees

Earlier Event: February 9
190209
Later Event: February 12
190212