6.15.2021

Warm-up
200 m row or run – green band on the rig stretches for hips
length of gym solider kick, return with bear crawl
length of gym samson stretch, return burpee broadjump
empty barbell – 10 good mornings, 10 deadlift
Deadlift (7×1 record heaviest)
Metcon (Time)
4 Rounds
5 Ring Row
5 DB Squat Clean 35/20 + 50/35
rest 2 minutes then repeat (8 rounds total)
pick up where you left off – time includes 2 minute break

Bonus Abs
3×20 each side – single arm DB standing side bends