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