17 Sep 16
A. Deadlift 6x4 @70-75%
If you feel good run with 75%
B. 2 sets
100’ sandbag bear hug carry
2 sets
100m heavy farmer carry
2 sets
100’ sled push
C. 10/40-9/40-8/40-7/-6/40-5/40-4/40-3/40-2/40-1/40
squat snatch 115/75
double under
D. 3 sets
8 - 5 sec negative chin-up
8 dumbbell rdl @3211
8 strict dips @3211
30 sec max rep jumping lunge