13 May 19

Deadlift (DL 8@65% 8@70% 6@80% 6@85%)
Metcon (2 Rounds for time)
2 Rnds (Rnd 1 Starts at 0:00, Rnd 2 Starts at 8:00)

15/12 Cals AB
20 Weighted Lunges (53,35)
200M Run

* Log each actual time each round took!

Metcon (2 Rounds for time)
2 Rnds (Rnd 1 Starts at 0:00, Rnd 2 Starts at 8:00)

10/7 Cals AB
20 BW Lunges
250M Row

* Log the time each round takes!

RDLs (5×3 RDL’s)
Do these with a coach only until you really have a good handle on them…
Keep your lumbar spine in tact, keep your shoulder blades retracted, keep the bar as close to your body as possible…
Bar travels from the hip to right above the knee (snatch grip) or right below the knee (clean grip).
Your ENTIRE posterior chain should be engaged…from the bottom of your skull to your knee…make sure you are FULLY engaged.
Extra Credit
Bills Miserable Abs 1 (1 Round)
30 Bridge Kicks
1 Min Plank
1 Min Left Plank
1 Min Right Plank
30 Bird Dogs
15 Supermans
Bills Miserable Abs 2 (1 Round)
30-4 count swimmers kicks
30 Pulse Ups
30 Diamond Pulse Ups
15 Leg Climbers
30 Oblique Crunches, each side
15 Leg raises w/ Med Ball (10,8)
immediately into
15 Leg raises (no Med Ball)
50 Med Ball side taps in V-sit

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