April 1, 2017

A:Warm Up
5-10 Minutes of a game
Then:
Grab a barbell, 3 rounds of
10 EB Bent over rows
10 Behind the neck presses
30s Dead hang from pullup bar
(Hollow body)

Then begin setting up and warming up for workout.

B: Metcon (Weight)
10 Minute Alternating EMOM:
M1: 10-12 Single leg Deadlifts (Scale to stiff legged deadlifts)
M2: 8-10 DB Bench Press, bigger classes perform push ups

C: Metcon (Time)
Teams of 3:
For Time
100 Deadlifts @ 185/125
200 Burpees
300 Cal A/B or Row
400m Farmer Carry @32/24
Scale up or down as needed. No more than 225 if scaling up. Main focus is to have fun!