*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE


1) AQAP:

600m Run

60 Alternating Dumbbell Power Snatch 35/25

600m Run

60 Dumbbell Goblet Box Step-ups

600m Run

60 Single Arm Dumbbell Front Squats 35/25

600m Run

Scale as needed. Squats should be performed 30 on each side, break them up however you deem fit.

Extra Work:

2) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed for desired stimulus.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE