Thursday 10.22.15

Warm-up:

5 minute amrap @ warm-up pace 20 lateral bounds 10 air squats 10 back & forth broad jumps 5 inch worm walk outs

Single Leg Deadlift: 3 x 10 each leg

Weighted Step-up: 3 x 10 each leg

Metcon: For time

1000m run or row (buy-in) 10 knees to elbows 20 push-ups 30 hollow rocks 40 box jump overs (24/20") 30 hollow rocks 20 push-ups 10 knees to elbows 1000m run or row (cash-out)

*Must do one of each (row & run)