Warm Up
Row 500/450m
Then 2 Rounds of:
- Squat to Stand x 5
- SA OH Carry x 50 ft Left
- Prisoner Good Morning x 7
- SA OH Carry x 50 ft Right
Workout of the Day
A. 5 Sets
- Segmented Clean Deadlift x 3-4
– Pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes between.
B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:
- Ground to Overhead x 5 TnG
- Bar Facing Burpee x 7
-Post rounds + reps and loads used to the whiteboard.
