6/29

Unrated – U60

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Warm-up

2 rds

50m run forward

50m backpedal

1:00 machine (moderate effort)

2 rds

5 plate Romanian deadlifts

5 turtle good mornings

5 backroll to v sit

Strength

Romanian Deadlift (RDL) (3×6 building across)

12/10 cal bike after each set (fast)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

15/12 cal bike

20 bar facing burpees

20 deadlifts

100 double unders
Compete: 225/155 – 100 DU

Performance: 185/125 – 75 DU

Fitness: 155/105 – 75 SU/DU