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| B_Ash: The prowler's first "official" victim... |
4 Rounds:
Sled Drag 20m
30 DU's
10 Feet-to-bars
Dynamic Warm-Up/Burg WU
Strength:
DE Regular Stance Box Squats: 12 x 2, 50% + bands
--(Optional) Work up to a heavy banded triple (no box)
Speed Deficit DL: 8 x 2, 60% + bands
GHR's: 3 x max
MetCon:
For Time:
Row 1000m, every minute on the minute:
3 Power Snatch 95/55#
5 CTB Pull-ups
Endurance:
Run: 5 x 400m, rest 30s between
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