Metcon (Weight)

Every 4min. x 5 Rounds:
500m Row
5 Deadlifts @75-80% of your 1RM

Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES. 5 touch and go. Choose the right weight and this is nasty.

Be sure to get that row done between 1:45-1:50 for men and 2:00-2:10 for women. Or something that is challenging, yet repeatable. Should not fall off more than 5sec.

Accessory Work

A fun Ab piece I want everyone to do!

3 Rounds:
1 Min Plank Hold
Immediately into;
20 Russian Twists with

Immediately into;
10 Barbell Sit-Ups
--Rest 1min. --