Monday

Warm-up
Warm-up
EMOM X 10 MINUTES:
MIN 1 – Run 150m (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm
MIN 5 – Goblet Lunges

Strength
Sumo Deadlift (2-2-2-2-2)
5 heavy sets of 2! Should be touch and go, back stays flat.

Workout
Metcon (Time)
For Time:
75 Pull Ups
75 Kettlebell Swings (53/35)
75 Kettlebell Goblet Lunges

At minutes 0, 5, 10, 15, etc. you must do 10 burpees.