171102 (competition)

Warm-up
Warm-up
coach led

Strength
Sumo Deadlift (10-5-5-3-3-1-1-1-1)
work to a heavy single
SIngle Leg Glute Bridge (3×12 each)

Metcon
Metcon
EMOM 14
3 Deadlift (80-90%)
3 box jumps (30/24)

Mobility and Recovery