WARM-UP
ROW 750M
THEN...
AMRAP 5:00
:30 DEAD HANG
8 GOOD MORNINGS W/PLATE
10 AIR SQUATS
THEN
2 RDS:
10 SINGLE UNDERS + 10 DOUBLE UNDERS
10 BOX STEP UPS
3 PUSHUPS
CONDITIONING
FOR TIME:
3 ROUNDS OF:
40 DOUBLE UNDER
10 DB FRONT SQUATS @ 2X(50/35)
30 PUSHUPS
THEN...
3 ROUNDS OF:
25 DB DEADLIFTS @ 2X(50/35)(40/30)
10 TTB
8 BOX JUMPS
20 MIN CAP*