Bar Lunch
Warm-up
Row 400
Then 3 Rounds
10 Banded Good Morning
10 Band Lat pulldowns
5 Straight leg DL empty bar
Then 3 Rounds
10 Banded Good Morning
10 Band Lat pulldowns
5 Straight leg DL empty bar
Mobility
1:00 Wall Straddle
1:00 pigeon pose each side
X2
1:00 pigeon pose each side
X2
Weightlifting
Deadlift (3-3-3-AMRAP)
60%
(Not 70-80 or 90. Those are coming. It’s 60%. Look at the graph to figure it)
(Not 70-80 or 90. Those are coming. It’s 60%. Look at the graph to figure it)
Metcon
Bar Lunch (Time)
5 Rounds
3 BMU
20 OH Lunges 45/35#
3 BMU
20 OH Lunges 45/35#
Light Bar Lunch (Time)
5 Rounds
10 Pull-up
20 OH Lunges 35/25#
10 Pull-up
20 OH Lunges 35/25#
