Warm-up
2 sets
10 KBS
25′ KB OH walk each arm
:20 pigeon each side
then..
2 sets
10 Naked Bar DL
5 Broad Jumps
then…
Build to 70% of 1RM DL
Weightlifting
Deadlift – 4×8
Start around 70% of 1RM and increase through sets.
*Deadstop for every rep.
*15 min to complete
Metcon
Metcon
Every 4:00 for 3 sets
15/10 Cal Row or 12/8 Cal Bike
20 Thrusters (105/75)
15/10 Cal Row or 12/8 Cal Bike
