Warm Up
3 Rounds
1 Lap Run
10 Banded Good Mornings
10 Lunge to Spiderman Stretch
Core Work
Tabata 4 Rounds
Abmat Situp
Plank Jack
Mt. Climber
Superman
Skill / Strength
Deadlift
5×6
Increase weight incrementally to a heavy set
Metcon
MR.18.09.18
4 Rounds for Time
25 Cal Row
25 Burpees