Dynamic warm-up, then 4 rds of:
10 single leg DB deadlifts (50# DB)
10 atomic sit-ups (20# ball)
10 DB curls (35# DB’s)
100′ crab walk
Strength: deadlifts 8-8-6-4-4, super-set with toes to bar (10-10-10-10-10)
MetCon: 5 rds for time of
400m run
10 box jumps (30″)
10 dips
10 reverse curls (25# DB’s)
-DR 17:97, AR 19:36, BM 21:40