WARM UP

Big Block Run

-then-

2L Active sampson

2L Quad & reach

2L Lunge to knee grab

1L Inch worms

1L F. Groiners

1L R. Groiners

STRENGTH

5 Rounds of:

• 5 deadlifts
• Max Muscle Failure plank pushups
• Max Muscle Failure barbell bicep curls
• 30 seated med ball ab twist
• rest 90 sec

METCON

21 Deadlifts (75/115)
21 Sit-ups
400M Run

17 DL
17 SU
400M Run

13 DL
13 SU
400M Run

9 DL
9 SU
400M Run

5 DL
5 SU
400M Run