The Final Countdown

Dynamic warm-up, then 3 rds of:

100′ bear crawl (50′ down and back)

20 Single leg deadlifts (62# KB)

15 Russian KB swings (62#)

10 Burpee box jumps (24″)

Strength: Squats 8-8-5-3-3, superset with strict pull-ups, 8-8-8-8-8

MetCon: complete reps of 10, 9, 8…1 of

SDLHP’s (72# KB)

Standing broad jumps

Oly-bar rows (135#’s)

180 Jump turns

Bonus: 100 flutter kicks (both sides), 100 Superman’s