Be sure to get signed up by the end of the week! 

Warm Up:  Down and Backs

  • 100 Jump Rope 
  • 20 Good Mornings 
  • 15 Glute Bridge 
  • 10 Push Up 

Performance:  Deadlift prep
Work to a heavy 1 rep deadlift: 

 

Run 400m 

  • 10-8-6-4-2 
  • Deadlift @ 70%
  • Bar Facing Burpees 

Bike 20/15 cal 

 

Fitness:  10 - 1

  • Calories 
  • Kb Deadlift 
  • Burpee
  • Prowler push down between each set 

 

CASHOUT:   2-4-6-8-10-8-6-4-2

Db bicep curl

Db Bent rows