Warmup:
5 burpees
10 Hollow rocks
10 back extension
3 x's
Long jump there, 30 sec squat hold
Long jump back, 30 sec squat hold
Long jump there, 30 sec squat hold
Strength:
Deadlift
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%
- last set of five, if you have gas in the tank for 7 or 8, go for it!
WOD:
400m sprint
50 KB @ 50/35
400m sprint
- work @ 100% for this, short and FAST
Cashout:
Accumulate 3 mins of paralette L-sit or 2 min of ring L-sit
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