Warm Up: 2 Rounds
:60 Aerobic
:30 Farmer Carry
15 Kb Deadlift
3 sets for completion:
5/5 SL RDL
5/5 sA bent over row
5/5 SA overhead lunge
20 leg lifts over kb
Performance:
Buy In: 30 Cal Row
10-9-8-7-6-5-4-3-2-1
deadlift (225/#115-)
bench press (155/#75)
Cashout: 30 Cal Bike
Fitness: Every 3 minutes for 15 Minutes:
200m Run
15 Plate Curl to strict press
20 Sit Ups/ Rtwist (alternate)