THE MOBILITY
THE WARM-UP
1 Round
Row
THE STRENGTH
On a 1:30 Loop
Build Deadlift
*Start at 25% and work up to 80% for the last 5 singles
Active Rest= Row or Run
THE MET-CON
Up-Down Ladder with a 20:00 Time Cap
Run
*You will repeat the round of 300 - 7 - 10 for the start of the down ladder
This will be scored by total rounds complete if you do not finish under the 20:00 time cap.
Deadlift Weight=
Rx= 225/155 Performance= 185/105 Fitness=65/95
THE FINISHER
Cossack Squats
