A. Warm Up
Line drills with emphasis on hamstings and posterior chain.
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)
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.