FCF #500

  • WARMUP
  • Run 400m
  • Animal Walks
  • 30 Light BB Good Mornings

  • STRENGTH/SKILL
  • 3 Supersets
  • 8 Deadlift + 8 DB Floor Press 
  • Build to heaviest set for each over the three sets 

  • METCON
  • 9 min AMRAP 
  • 3-6-9-12-15-18-21…etc
  • Deadlift 135/95
  • *Sprint 100m after every complete set*