Warm Up

Breathe. Stretch. Move.

Strength

Deadlift
5 x 6 @ 60%
Standing on a 45# plate
10 total pistols in between each set

WOD

10 Rounds
1 min. on machine at 10/8
1 min. rest
Score is total cals

Post

With a KB
4 x 10
Tall kneeling arm curls
By the horns bottoms up rack rotations
1/2 kneeling KB clean and press
Reverse curls