5 rounds of continuous movement of:
2 legless rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups
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“The Jug Deadlift”
“Regardless of whether your fitness goals are to ‘rev up’ your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.”
—Greg Glassman