WARM UP:

~Coaches choice- 10-12 minutes

STRENGTH: Deadlift

Spend 10 minutes to find 15 rep DL max

METCON:

“Dead Sea”

• Teams of 3—- 4 Rounds of:
  • 4:00 cal Row
  • 3:00 Lateral Barbell Burpee
  • 2:00 DL (225/155)

**No rest between rounds, split amongst team mates as you want.  One athlete works while other 2 are resting.

EXTRA CREDIT (if you and/or anyone has time)

Midline

• 4 sets not for time:
  • Max effort strict HSPU
  • 1:30 light pace Assault Bike
  • 20 GHD sit ups