Cal, (black shirt), being crushed by a sandbag.
Warm-up:
400m Run, 500m Row, Bike 20 Calories
Dynamic Stretch
Strength:
Deficit Deadlift
3 Reps EMOM for 7 min.
Build weight but note what is coming in the workout.
WOD: ROCK THE SUMMER
21 min. AMRAP
300m Row
12 Deadlifts (185/135)
12 Pull-ups
Icing:
KOT – Reverse Nordic 20 Reps
KOT – Jefferson Curl 20 Reps