SWOD: 4 sets of 8 DB RDL’s+ 8 DB Bent Rows. (Stay light and move)

WOD: 3RFT

50m Farmers Carry

60-40-20 Sit Ups

50m D-Ball or Plate Carry

60-40-20 Plate Twist

Extra Credit:

3x 30 sec. Wall Sit (Weighted optional)

3x 20 Cal. Row+20 Cal. Assault Bike (60-70% recovery effort)

3x 10 Barbell Curls