Weakness Warm-up:
Row 2k or Run 1 Mile.
Strength
Box Squat
10×2 @ 55-65%
Speed Work
Rest :30-:60
Met-Con
RX
40-30-20
Deadlift 155/105lbs
Alternating Pistols
Bike or Row for Calories
Scaled
40-30-20
Deadlift 135/95lbs
2x Air Squats
Bike or Row for Calories
Lite
40-30-20
Double KB Deadlift
2x Air Squats
Bike or Row for Calories
Sidework:
5 Rounds:
Run 1000m
Rest 3:00
