Duncan

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 SDHP with heavy KB

10 Russian swings

10 push ups

10 knee raises

Workout warmup:

On the two minute, 5x3 deadlift triples. add weight each round going for something heavy.

Workout:

For Time:

500/400 m row buy in, then:
15 Deadlifts (185/135) (RX+225/155)
30 Sit-ups (palms on the ground)
12 Deadlifts
24 Sit-ups
9 Deadlifts
18 Sit-ups
6 Deadlifts
12 Sit-ups
3 Deadlifts
6 Sit-ups
 

O lift:

Bench Press:

5x3 @ 87%

Skill:

5 rounds of

10 TTB

30 second sprint on Assault Bike