Warm Up:  
10 Burpee, Push up, Jumping Jack, Sit up

Performance:  Deadlift Prep

• 3 x 10 single leg RDL  (5/5) 
• BB Goodmornings 
• Back Extensions or Superman 

For Time: 

• 5 deadlifts (225/155) 
• 10 toes to bar
• 200m run 
• 10 deadlift 
• 15 toes to bar
• 400m run 
• 15 deadlifts 
• 20 toes to bar
• 800m run 
• *Cap 20 minutes

Fitness:  

• 3 x 10 single leg RDL  (5/5) 
• BB Goodmornings 
• Back Extensions or Superman 

5 Rounds or AMRAP 15 minutes: 

• 200m Run 
• 15 KB Swing  
• 10 V-Ups

CASHOUT:   Glute, Hamstring work + Friday night pump