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Warm Up: 

3 Minutes of cardio: Jump Rope; Step ups; Bike; Skaters 

3 Minutes Core: Plank; Sit ups; R-Twist; Hollow holds
 

  • 20 Banded Good Mornings and Glute Bridges

 

Performance:  Deadlift
In 10 Minutes or less work up to a heavy 2 set 

For Time: 

  • 400m Run 
  • 30 deadlifts (135/85) 
  • 20/15 Cal Bike 
  • 10 Strict Pull Ups 
  • 20/15 Cal Bike 
  • 30 Deadlifts 
  • 400m Run

 

Fitness: 5 x 5 Trap Bar or KB Deadlift
*work to a heavy 5 and hit 5 sets at the weight 

5 Rounds or 20 Minute AMRAP

  • 200m 
  • 10 Db Deadlifts 
  • 20 Body Weight Lunges
  • 10 Bar Rows 

Cashout:  Coaches Choice