Warm Up:
Run or Row
2 rounds
1 Length Walking RDL
15 SDLHP w/ KB
1 Length Bear Crawl forward
1 Length Bear Crawl backwards
15 Russian Baby Makers
1 Length Burpee Broad Jump
Strength:
Deadlift
10 @ 50% 1rm
10 @ 60%
10 @65%
8 @ 70%
6 @ 80%
-rest 2-3 mins between sets
WOD:
3 Rounds
500m row
15 Burpee DL 53/35
30 ab mat sit ups