Bring a Friend today!

Deadlift 5x4, use last weeks top set of 5

CAP 25

 

30-20-10 For Time:

Deadlift, 185/135#

HSPU

CAP 12

 

Alpha/Extra – Assault Bike:

2:00 @ Light + 2:00 @ Medium + 1:00 @ HARD

4x20/15 HARD pace, rest 2:00 between efforts

5:00 @ light pace