Get a Leg Up

Dynamic warm-up, then 4 rds of:

100′ walking lunges

10 supine pull-ups

15 V-ups

20 KB Russian swings (72#)

Strength: deadlifts 8-6-4-4-4, superset with 0:10 plank holds, alternating back leg up off the ground at a 45 degree angle – left, right, left, right (0:40 seconds total each round)

MetCon: 4 rds of

400m run

10 box jump-overs (30″)

10 single arm DB rows (80# DB, each)

-DR CM 13:45, AR 14:20, DR 14:47, BM 19:30