10.24.18

5x

Deadlift plus shrug x 5

Dragon flag or GHD sit up x 8

Weight for the heads should feel heavy today, but not 5RM territory, be explosive.

4x

RFESS x 10/ Leg

Ring Row x Max

Ring rows should be hitting failure around 8-12 reps

7 Min AMRAP

10 KB Deadlift

5 Jumps over bench

Sled or prowler sprint

Move fast, keep the deadlift heavy, use 2 kbs if you have to

Finisher:

100 Band High Pulls

Ryan ParrComment