Bring-a-Friend day is today, so bring someone by to any of the regular classes.
A. Deadlift – 3 reps at 70, 75, 80, 85, 85%. Newer athletes will work with lighter barbells or kettlebells.
B. With a partner:
4 minute row for max distance
Then: 8 minute AMRAP of:
30 medicine ball tosses
30 pull-ups or ring rows
10 plate touch burpees (synchronized).