WARM UP

• 200M Run
• 2L Active sampson
• 2L Quad & reach
• 2L Lunge to knee grab
• 1L Inch worms
• 1L F. Groiners
• 1L R. Groiners

STRENGTH

5 Rounds of:

• 6 deadlifts
• 12 Pull-ups
• (MMF) empty barbell bicep curls
• 30 seated plate Russian twists
• rest :90

METCON

• 21 Deadlifts
• 21 Sit-ups
• 100M Run
• 17 DL
• 17 SU
• 100M Run
• 13 DL
• 13 SU
• 100M Run
• 9 DL
• 9 SU
• 100M Run
• 5 DL
• 5 SU
• 100M Run