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# […]
