Strength
Deadlift
Every 3 minutes x 5 rounds - 8 reps - ascend if feeling good
Conditioning:
Against an 11:00 clock
400m sprint
100' bear crawl
200m sprint
50' bear crawl
@ 7:00 - 400m farmer carry - 2x50/35
@12:00 - photo of forearm pump
Cash Down
3 rounds
5 strict chin-ups - slow
15 zottman curls
20 overhead weighted sit-ups