Warm Up:
For Quality=
Jog To Corner and Back/
15 PVC Good Morning/
20 PVC Lateral Hops
+
Jog To Corner and Back/
8 Each PVC Single Leg RDL/
20 PVC Lateral Hops
+
Jog To Corner and Back/
15 PVC DeadlLift/
20 PVC Lateral Hops
@90% Hard But Sustainable Pace; rest as needed
Lift:
B: Deadlift (6 Minutes To Build )
Quicly build to a weight that is slightly heavier than the weight you intend to use for C2
+
2-3 Rounds of:
5 Synchro Deadlift/
5 Synchro Burpee
Building intensity each round with the last round at C2 pace; Rest 30-45 Seconds between rounds and 90 Seconds before C2
Metcon:
For Time (with a partner)-
30 Synchronized Deadlifts (125/185#)/
30 Synchronized Bar Facing Burpees/
400M Run/
20 Synchro Deadlifts/
20 Synchro Bar Facing Burpees/
400M Run/
10 Synchro Deadlifts/
10 Synchro Bar Facing Burpees
400M Run
