Warm Up:
Run or Row
2 rounds
10 scorpions
1 length inch worms
10 russian baby makers
1 length bear crawl
10 db stiff legged dl
Strength:
Deadlift
10 @ 50%
10 @ 60%
10 @ 70%
8 @ 75%
6 @ 80%
Cash Out:
4 sets
single arm db row x 12
rest 45 secs
bent over flies x 12