3 Rounds:
A1.Single Leg RDL with w/ DB
10-12 Per Side; rest :30
A2. Front Rack Reverse Lunge
10-12 Per Side; rest 1:00
B. Tempo Deadlift 31X1; perfect positions and technique
3 sets of 8-10 reps; light to moderate weight; rest 1-2 mins
* for beginners scale to rack pull, same tempo
MetCon
4 RFT:
8 KB Swings 70/53
16 1 KB Step Ups 70/53 24/20
32 Double Unders
10 Min Cap