Monday, 12/20

Warm Up

2 Rounds

5 Squat to Bootstrappers

10 Spider Lunges

15 Band Good Mornings

20 Squats (1^st round regular, 2 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)

Row Retest

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 250/200M

5 Deadlifts

10 HSPU

Max Deadlifts in remaining time

Score by total reps (HSPU and DL including 15 rep buy ins)