3 Sep 16

A. Deadlift 10x3 @55%

Focus on speed

B. 2 sets

100’ sandbag bear hug carry

2 sets

100m heavy farmer carry

2 sets

100’ rope sled facing pull

C. Row 800m

5 rounds

5 CTB

10 hang pc 115/75

15 front squats 115/75

Row 800m

D. 3 sets

8 - 5 sec negative chin-up

8 dumbbell rdl @3211

8 strict dips @3211

30 sec max rep jumping lunge