01/05/2019

Warm Up

3 rounds

- 8 tempo RDLs @ 45/35

- 8 tempo dual DB bench

- 8 strict sit-ups

- 4 pause wall balls (2 sec)

Strength

EMOM 12

- 10 tempo dual DB bench

- 8 supinated bent over barbell rows

- 8 deadlifts (warm up for workout)

Conditioning

Partner - split reps as necessary

3 rounds

- 20 deadlifts @ 225/155 (RX+ 245/165)

- 30 GHDSU

- 40 wallballs (RX+ 11'/10')

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