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Warm Up: 2 sets 

  • 200m Row 

  • 50 Jump Rope 

  • 25 Band Pull Aparts 

  • 12 Goodmornings

Performance: Deadlift 
Build to a moderate heavy 3 set deadlift 

EMOM x 10
1) 3 Deadlift 
2) 10 Seated DB Arnold Press

16 minute EMOM
Minute 1: Bike Calories 10/6
Minute 2: Box Jump x10 
Minute 3: Body Weight Lunge x 14
Minute 3: Push Press (#95/#65) x 10


Fitness: 2 Rounds:
20 Single Arm DB PC + OH
:30 Battle Rope 
40 Russian Twists (plate)
50yd Object Carry (farmer carry/ Front Rack/ Overhead) 

3 Rounds: 
1:00 Stations 
:20 transition b/t stations 
1:00 Rest b/t rounds  

  1. Max Db Step UP

  2. Max Db Sumo Deadlift

  3. Max Flutter Kick

  4. Max Db Floor Press