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Warm Up:  

  • 400m or down and backs 
  • 20 Banded Good mornings 
  • 20 band pull aparts 
  • spiderman complex 

Performance:  
Deadlift:  5-3-1-3-5 

*In between sets perform 5 seated DB FLAT BENCH AHAP

*work to heavy 5, add weight for 3 and 1 weight.  Take weight back down as reps go back up 

 

5 rounds: 

  • 10 db deadlifts heavy + 50 yd farmer carry 
  • 5 burpee Push ups 
  • :30 max effort assault bike
    *rest 2:00

*score is total calories completed

 

Fitness:  

3 Rounds:  

  • 10 KB High Pull 
  • 10 DB Bench Press 
  • 10 Tricep Kick Down 

5 Rounds: 

  • 10 Kb Deadlift + 50 YD farmer carry 
  • 5 Burpee 
  • 30 sec max cal (bike or row) 
    Rest 1 minute; score = total calories completed

 

 

Cashout:  Friday Special