warmup:
work up to heavy DL(got 405# off the ground, but couldnt seal the deal. 385# made it up slowly, but cleanly.)
5 deadlift @ 95 + 2x 36# kb on mini-monster bands
5x zercher squats w/ slosh pipe
2x each 1LDL @95 + 2x 36# kb on mini-monster bands
2x 20yd 4x OH walking lunge + 4x push press (sloshpipe)
20yd Kettle Bear crawl (2x53#)
20 yard overhead carry(2x53#)
1-6 box jump ladder @ 24"
or
1-6 step up ladder w/ racked KB
airdyne while everyone else gets a turn
1 minute max calories on airdyne
dylan:28
kevin:41
emily:26
pat:30
-b: 40
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