“Waning Days” by DB
10-9-8-7-6-5-4-3-2-1 reps for time: (30min cap)
Over the Bar Burpees
Deadlifts 225/155lbs RX+315/215 MRX 185/125
Wallball Sit-Ups 20/14lbs RX+GHD Wallball MRX 20/10
Flexibility & Core Development
2×15 Reverse Rower Tucks
1min Couch Stretch (each leg)
2×10 Skin the Cats
1min Head to Floor Straddle Stretch
2×15 Hip or Back Extensions
1min Pigeon/Swan/Piriformis Stretch
5min on Favorite Leg/Back Stretches
7:11, RX (225#/WBSit-ups)