General Warm-Up
Three rounds of:
200 Meter Row or Ski ERG
10 Toe Touches
10 Samson Lunges (5 reps each side)
10 Medince Ball Hamstring Curls
A.
Five sets of:
Barbell Romanian Deadlifts x 5 reps @ 3011
Rest 30 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B.
Three rounds for time, of:
7 Devil’s Press
20 Dumbbell Walking Lunges with Farmer Carry
100 Single Unders
Goal < 9:00
Time Cap – 12:00