5 Sets, Not For Time
GHD Sit-up x 10-20
50′ Overhead KB Lunge
(Rep Range and Load Based on Skill Level)
Then
5 Rounds For Time
12 Deadlifts
12 Bar Facing Burpees
Level 1 – 185/125#
Level 2 – 225/155#
Level 2+ – 275/155#
Optional Work
15 Minutes Recovery
Assault Bike
Go Easy Here, Just Get Blood Pumping