0900 Only

Warm Up:                  10 Minutes

Strength/Skill:                       20 Minutes

6 Minutes Double Under Practice, then 2 attempts to establish a max unbroken set.

Then, Accumulate 3 Minutes each of 

            Hollow Body Hold

            Superman Hold

METCON:      25 Min Cap

            1 rounds for time:

            12 x Deadlift              (225# / 155#)

            31 x SDHP                (53# / 35#)

            2000 Meter Row

            20 x Burpees