August 26, 2016

A. Warm Up
 
Line drills with emphasis on hamstings and posterior chain. 
Then: 
3 Rounds Not for time: 
3/3 Single leg deadlift (with kettlebell if able 
4-6 Toes to bar or hanging leg raises
10 Cals on Assault bike 

B. Deadlift (Find a New 1 RM)

No more than 7 heavy singles above 85%. 

Beginners: Every 3 minutes for 15; perform 10 deadlifts at light to moderate weight. 

C. 50 Toes-to-Bar (T2B)

For time: 
50 Toes to Bar*
Scaled is 100 Ab-mat situps

*Every time you break: 15 Double unders  

D. Assault Bike

​Assault bike 1 mile for the fellas, .7 miles for the ladies.