Warm-up
3 Rounds:
10 PVC Good Mornings
20sec PVC Lat Stretch
30sec Side Planks (15 sec each side)
Lower Body Strength
Every 2 minutes for 12 minutes:
Deadlift
3x3
2x6
1x9
--then--
Alternating Every Minute on the Minute for 6 minutes:
30sec Weighted Planks
30sec Bird Dogs
MetCon:
As Many Rounds and Reps as Possible in 7 minutes:
8 Single DB Overhead Lunges
9 Burpees
*Pace Goal: 5-6 Rounds
*Lunges: switch hands each round or 4/4
*Burpees: steady pace throughout
Beginner: 25/15, Up Downs
Intermediate: 35/20
Advanced: 50/35
Sport: 70/50