Warm-up
Row 500m
100 Jumping Jacks
Top Mobility
Bottom Mobility
10 Ninja Mobility
50 Sit-ups
50 Hollow Rocks
25 Good Mornings
25 Squats
WOD:
Strength
Deadlift (90% 1 Rep Max)
3-3-3-3-3
Metcon
6 Rounds for Time
15m Bear Crawl (Once across matting, no cheating, one hand and one foot on the ground at all times)
30m Overhead Walking Lunge (45/25# plate) (Up and back)
10 Ninja Sit-ups w/KB (30/20#) (Hold KB to your chest roll back, then roll foward and stand up keeping it at chest level throughout)
DEMONFIT 