"Well, Good Morning"

Warm Up (3 Rounds):

  • 50 Jump Rope
  • 20 Hip Swings (10/10) Front 2 Back/Side 2 Side
  • 20 Trunk Twist

Then...

  • Spiderman Complex
  • Dead Bug (1 Min.)

Strength (3 Rounds):

  • Good Morning (10 Reps)
  • Hollow Rock (10 Reps)

Met-Con (Complete for Time):

  • 400m Run
  • 20 Deadlift (65/95/115/135)
  • 8 Bar Over Burpees
  • 200m Run
  • 12 Hang Clean (65/95/115/135)
  • 8 Bar Over Burpees
  • 200m Run
  • 20 Front Rack Lunges (65/95/115/135)
  • 8 Bar Over Burpees
  • 400m Run
    * Take breaks during deadlift, hang cleans, and lunges if necessary *
    * Choose a weight that is comfortable in the front rack *
    * Use DBs if needed *
    * Use the same weight throughout the workout *
In Jerseyville, the 400m will be one loop with the gravel road.  The 200m will be man hole cover to man hole cover.