Warm-up

• 1:00 light run Into 3 Rounds For Quality:
  • 0:30 HS Hold
  • 20 Banded Pull-Aparts
  • 10 V-Ups
  • 1:00 Row

Strength

• Deadlift 1×5 at 63% 1RM
• Rest as needed between sets.

Work up to a good set of five, try to pause at the bottom! Nothing heavy today, just a good set of five, don’t spend too much time on the Deadlift because the workout will be a longer one!

METCON

• For time:
  • 100 Row Calories
  • 100 Deadlifts, 225/155 lbs
  • 100 Row Calories
  • 50 Wall Walks

Echo Bike Calories/ Assault Bike Calories / Row Calories Complete in teams of 2. Spit everything with your partner. Scaling Options: Scale Deadlift weight to keep sets of 5 or more! For wall walks get to a line on the ground that is comfortable to you and that is not too challenging to get to. If you don’t have a partner either “shadow” another teammate or do half the reps. Time Cap: 30 mins