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Warm Up: 7 Min AMRAP 

  • 30 Jump Rope 

  • 10 Step Up 

  • 10 Push Ups 

  • 10 Plank Taps 

  • 10 Bird Dogs 

then…
1 x 20 banded or BB GoodMorning 

Deadlift 
Build to a heavy 3 Hex Bar Deadlift 
3,3,3,3,3 


21-15-9

  • DB Deadlift (40/30)  

  • Db Bench Press 

  • T2B/ Knee to elbow 

  • Calorie 
    *scale DB to KB as needed 


Cashout: 3 x 12 

  • Tri Pull Downs 

  • Low Row