Warm Up:400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers
Primer: Every 3:00 for 9:00 25 seated low banded rows- seated close to the rig, use a blue band tied to the rig at chest level. Neutral or underhang grip. Row to stomach level. Abs engaged(avoid mid-section arching). 35 ab at sit ups WOD: Deadlift Day 10-5-3-1-1-1-3-5-10 starting at 50-55% 1 RM move up reps and add 5-10% load until you reach the singles. Then descend load with same percentage you did on the way up.
Odd- object practice: if time remains 200m KB carry AHAP 0-50m at the hang (farmer carry) 50-100m at the front rack position 100-150m at the hang 150-200m at the front rack