Strength:
1. Front Squat
5 x 1 @ 95%
2. DB Bent Over Rows
12-10-10-8 (Add wt. per set)
*Complete all of your FS, then your DB Rows
Conditioning:
Part 1: 2 Heavy Deadlifts Every 40 sec for 6 Rounds
Part 2 (starting at 4:00): 5 min Ladder AMRAP
10 DU’s (1:1 Single Under Sub)
5 Lateral Burpees
20 DU’s
5 Lateral Burpees
30 DU’s
5 Lateral Burpees
…. continue up the ladder
Post your scores to the Whiteboard.
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