Saturday, 11/6

Warm Up

2 Rounds

5 Squat to Bootstrappers

10 Spider Lunges

15 Band Good Mornings

20 Squats (1^st round regular, 2&3^rd Jump Squats)

Prep (8 Minutes)

4x:30 Row+5 Deadlifts (working up)+ 15-:30 HS Hold +5 Push Ups (Rounds 1&2), 3-5 HSPU (Rounds 3&4)

1K Row Test

For time (5 Min cap)

Row 1 K

Met Con

4 Rounds of 3 Min on/3 Min off (2 each)

Row 300/250M 

5 HSPU

10 Deadlifts (225/155)

Max HSPU in remaining time

Row 300/250M

5 Deadlifts

10 HSPU

Max Deadlifts in remaining time