Skill/Strength:
Every 2 min for 4 Rounds
6 Deadlifts at 65%
Metcon:
For time
4 rounds
16 Dumbbell Box Step Overs 50/35lbs 24/20in
8 Dumbbell Devil Press 50/35lbs
-Rest 3 mins
4 rounds
16 Box Jump Overs 24/20in
16 GHD Situps
22 min cap
Accessory Work:
3 Rounds
Row 500m
Rest 2 min
Row 250m
Rest 1 min
Mobility:
3 min quad smash
