“Preakness Stakes”
Row 500 Meters
20 Deadlifts(Clean Grip)
Rest 1:1 x 3

*for deadlift loading refer to 9.23.16
**If you are not sure of Deadlift weight the coach will help you.

Alpha – as written
Bravo – HSPU to abmat or with feet on a box
Charlie – Seated DB overhead Press(sitting n the floor)
Delta – KBS instead of deadlifts, seated overhead press(sitting on the floor)

Mid-line Extra
Super set 3 rounds
Heavy Farmers Carry – 100 Meters
Hollow Hold – Max time

Strength Extra
Triceps Extension – 8-10 x 4