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Warm Up:  
10 Burpee, Push up, Jumping Jack, Sit up

Performance:  Deadlift Prep

  • 3 x 10 single leg RDL  (5/5) 
  • BB Goodmornings 
  • Back Extensions or Superman 

For Time: 

  • 5 deadlifts (225/155) 
  • 10 toes to bar
  • 200m run 
  • 10 deadlift 
  • 15 toes to bar
  • 400m run 
  • 15 deadlifts 
  • 20 toes to bar
  • 800m run 
  • *Cap 20 minutes

Fitness:  

  • 3 x 10 single leg RDL  (5/5) 
  • BB Goodmornings 
  • Back Extensions or Superman 

5 Rounds or AMRAP 15 minutes: 

  • 200m Run 
  • 15 KB Swing  
  • 10 V-Ups

CASHOUT:   Glute, Hamstring work + Friday night pump