Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

3 Rounds

KB RDL x5 with 3 sec eccentric (1 kb work on stretching hamstrings

KB Goblet Squat x 5 with 3 sec pause in bottom

Banded lateral Walk x10 each way

Deadlift (EMOM x10
2 Reps 70-75%)

Back Squat (12min to Work up to 5rm with 3sec pause in bottom on each rep)

Metcon (Weight)

Walking Lunges

Work up to 2 heavy sets of 10 total reps (5each leg)

*these can be weighted using DB or BB