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Warm Up:  Down and Backs or 400m

3 sets for completion:  

  • 5/5 SL kb RDL 
  • 5/5 sA bent over row
  • 5/5 SA overhead lunge 
  • 20 leg lifts over kb

Performance: 

Buy In:  30 Cal Row 

10-9-8-7-6-5-4-3-2-1

  • deadlift (225/#115-)
  • bench press (155/#75)

    Cashout:  30 Cal Bike

 

Fitness:  Every 3 minutes for 15 Minutes: 

  • 200m Run 
  • 15 Plate Curl to strict press 
  • 20 single leg V ups

 

Cashout:  Coaches Choice