Warm-up
3 Rounds
30 Second Plank Hold
15 Good Mornings
10 Deadlifts w/empty Bar
5 GHD’s
Strength:
Deadlift EMOM 10
5 @ 1.5 Body Weight
Metcon:
500m Row
100 Double Unders
400m Row
80 Air Squats
300m Row
60 kbs 53/35
200m Row
40 Burpees over the Rower
100m Row
20 Muscle Ups