Saturday Work

A) warm up:  

    5:00 row @ 70-75%

    2x thru: 

      10 pass thrus 

      10 wall squats 

      10 KB swings (Russian) 

        5 burpee broad jumps 

B) 15:00 to a heavy DL single 

      Then:

        10 rounds:  

          1 DL @ 85%

          5 burpees over the bar 

C) movement: 

      1. 6 sets of: 

           60sec fat bar OH walk

      2. 4 sets: 

          40ft HS walk 

         (:02 hold @ 20ft) 

         (Any fall = 10 hollow rocks) 

D) 3 rounds, for time, of:

      400m run

      20 CJ @ 95/65