1. Warm-up
3 Steady Rounds:
10 Deadlifts 135/95lbs
Run 400m
2. Met-Con
AMRAP 10:00
12/8 Calorie Row
9 Sumo DLHP 115/75lbs
6 Muscle Ups or Pull ups
3. Interval
3 Rounds:
12 Dumbbell Overhead Walking Lunge Steps 70/50lbs
15 Box Jumps 24/20″
18 Deadlifts 225/155lbs
Rest :60
——–Optional——-
4. Bitch Work
5 Rounds:
Row 200m
30′ Backward Handstand Walk
Row 200m
30′ Forward Handstand Walk
Rest :60
5 Rounds:
200′ Farmer’s Carry
160/110lbs each hand
Rest as needed
6. Accessory
Single Arm Dumbbell Overhead Squat Bottom Position Hold
Press and hold a single DB Overhead for 5 seconds, then switch sides. Accumulate 2:00 of DB Overhead Hold while in the bottom of a Squat.
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