Accessory work

Every 90 seconds, for 18 minutes (3 sets) of

Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12 Seated Band-Resisted Rows**
Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)

*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.
**Tie a band to a post approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.

Conditioning

For time

Row 1000 Meters
immediately followed by…

Three rounds of:
10 Dumbbell Thrusters
10 Strict Pull-Ups or Scaled Strict Pull Up option

immediately followed by…
Run 400 Meters or 25 calories on the Assault Bike

Time Cap = 15 Minutes