- RX -
6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB front rack lunges
200-m run
- Use two DBs.

- INTERMEDIATE -
6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB front rack lunges
200-m run
- Use two DBs.

- BEGINNER -
6 rounds for time:
12 DB deadlifts (20/15 lb)
9 DB front rack lunges
200-m run
- Use two DBs.

Post-workout:
3 sets:
100-ft. single-DB overhead walk/arm (35/50 lb)
- Use DBs from workout.

2-3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)