Workout of the Day 20141121

Friday 20141121

Warm-up

There and Back Again

10 Leg Swings L&R
Down and Back High Knees
10 Burpees
Down and Back Monster Walk
10 Hollow Rocks or :30 Dead Bug
Down and Back Bear Crawl
10 Super Mans
Down and Back Heels to Glutes
10 Kips

Weightlifting

Deadlift 

Build to 2@9 then perform two drop sets.

Metcon (Time)

In 14 minutes complete 4 rounds for time.

10 Deadlift (45% of 2@9)
Row 500m