Warm-up:
  • 2×5 HR Push-up
  • 2×20″ Pull-up Hang
  • 2×8 EA DB B-O Row
  • 2×8 DB SLRDL
then
  • Work-up to DL greater then your B-O Row
 
Strength:
  • B-O BB Row – 5×5 @ HAP
 
Metcon:
for time
5 rds. = RX+
3 rds. = RX
 
  • 400 m. Run or 24/18 Cal.
  • 20 SDHP 95/63
  • 30 Sit-up or Leg Lift

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