• Row 500 Meters

Then 2 Rounds of

• 10 Inchworms
  
• 10 Alternating Kettlebell straight Legged Deadlifts
  
• 50ft Bear Crawl
  
• :30s Supine Lying Hamstring stretch with band (sitting on ground, fold forward hammy stretch)

• DEADLIFT 10/7/5/5/3/3/1/1

**Use the 10 and 7 as “warm up” sets for when you get into the lower reps

NO MISSES– not a PR day (15 mins)

For time:

• 40 Pullups
  
• 30 Pushups
  
• 20 Overhead Squats
  
• 30 Pushups
  
• 40 Pullups

(Performance: Ring rows, choose OHS weight to do in 2 sets

RX: Pull ups any style, 135/95

RX+: Pull ups any style, 155/105, ring push ups)

3 Sets

• 8 GHD Raises
  
• 8 Barbell Good mornings (weighted not empty)
  
• 8 Back Extensions (on GHD if you can)