Skill/Strength:
Every 1:15 for 12 Rounds
1 Deadlift
3 Rounds at 78%, 3 at 81%, 3 at 84%, 3 at 87%
Metcon:
For Time
Row 750/600m
then
4 Rounds
20 Abmat Situps
35 Double Unders/75 Single Unders (Both Rx)
then Row 350/300m
-14 min cap
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Pauly VanderKelen
Hip Thrust: 12 reps @ 155,225,315, & 365#. 10 reps @ 405#.
3x13 Ab Rollout with 20# in the weight vest alternating with 10 reps of Lateral Fly with 25,30, & 35# dumbbells / 20 rep Leg Extension burnout @ 65# / 20 reps Prone Leg Curl burnout with 55#.
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