Undertow
Warm-up
Run 400m
3 rounds
10 Goodmorning (pvc)
5 ring row
20-30 DU/SU
3 rounds
10 Goodmorning (pvc)
5 ring row
20-30 DU/SU
Mobility
:30 band pull apart
:30 cobra/sphynx
:30 Sampson
X3
:30 cobra/sphynx
:30 Sampson
X3
Weightlifting
Shoulder Press (3-3-3-3-3)
70%
Metcon
25:00 cap
Undertow (Time)
5 Rounds
10 Deadlift 225/155#
20 Pull-ups
50 Double unders
10 Deadlift 225/155#
20 Pull-ups
50 Double unders
