"Pick up that suitcase"

Warm Up (3 Rounds):

  • 50 Jump Rope
  • 20 Hip Swings (Front 2 Back/Side 2 Side)
  • 20 Arm Circles (Forward & Backward)

Then...

  • 1 Minute Plank (30 sec. push up position/30 sec. forearm position)

Strength:

  • 3 x 5-10 Strict Pull Ups or Ring Rows
    * Make last 3 reps though *

Then...

  • Suitcase Deadlift (3 x 5 each side)
  • 20 Band Pull Aparts Between sets of Deadlift

Met-Con (10-1):

  • Ball Slam
  • Box Jump
    * Start workout with 5 bench dips *
    * Perform 5 bench dips OTM until workout is complete *

Cash Out (NFT):

  • 100 Single Arm Rope Slams (50/50)