Friday - Doug Cohen

A. 3RM Segmented Tempo Deadlift

PAUSE 2'' off the ground +  PAUSE at knee  + finish. Return the bar to the ground with a 5 second negative. 

B. With a partner : 
Partner A - 15/10 calorie assault bike while Partner B holds a 45/25# plate overhead across the gym. Partner A must run and tag Partner B in order for them to switch. 

5 rounds on the Assault Bike each.