October 8, 2019

4 Rounds for Time:
12 Deadlifts (225/155)
20 Weighted Walking Lunges (35s/25s)
250 M Row

-CORE AFTER PARTY-
4 Rounds for Quality:
12 Front Rack Empty Bar Box Step Ups
:30 Heavy D-ball Bear Hug Hold
12 Hip Extensions with a 3 Sec Hold at Top