Friday:  October 4, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Hip Extension Stretch, 1:30/side

Weakness Warm Up
Pick your weakness and have at it:
50 Bar Facing Burpees (or bar over)
70/50 Calorie AAB
Row, Run, or Ski 1 Mile

Strength(15:00 – 30:00)
Deadlift:  5×3 increasing

WOD(35:00 – 55:00):

Fitness
AMRAP 20 Minutes
15/12 Calorie Row/Bike/Ski
20 Step Ups
15 Pushups

Performance
AMRAP 20 Minutes
15/12 Calorie Row/Bike/Ski
20 Step Ups w/ 1 DB 50/35lbs
10 Hand Stand Pushups

Option 2:  DB at 40/25 and 15 Deficit Pushups (45/25lb plate)

Competition
AMRAP 20 Minutes
15/12 Calorie Row
20 Step Ups w/ 1 DB 50/35lbs
24′ Handstand Walk