Warm Up
2 rounds
10 russian twists w/ med ball
20 walking rdl steps
10 ab mat sit ips
20 cal row
10 glute bridges (each leg)
20 mountain climbers
WOD:
In teams of 2, complete 6 rounds (3 rounds each)
-sprint length of room
-10 burpees over the bar
-6 deadlifts (315/225)
-sprint back
* 12 min time cap
Rules- Rest the time it takes partner to complete, use 70% of team DL avg to scale. If only one person, rest 90s between sets.
Cash Out:
3 sets (not for time)
15 back extensions
15 v ups
45s plank each side