Workout of the Day 09/21/2024

Warmup
400m Run
:30/:30 Pigeon
5 Inchworm w/ Cobra
:30 Hollow Hold
10 Good Mornings
6/6 SL Deadlifts
10 Deadlifts
Strength
Take 10 minutes to warmup to a heavy starting weight
Every 2:30 x 5 sets, building
2-2-1-1-1
*The rests are longer to allow you to recover and maintain power and positioning at heavier loads. We will be doing the same thing next week, if you feel good, go for a PR or just work to a heavy single for the day.
Metcon
Partner Conditioning
6 Rounds
22/18 Cal Bike
12 Burpee Box Jump Overs 24""/20""
100m Run, each
22min cap
*one partner working at a time, perform bike/bbjo reps anyhow, each partner will run 100m run each round, relay style, not at the same time
L1: 4 rounds, 12/8 cals, 12"" box
L2: 5 rounds, 16/12 cals, 20""/12""+plate
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