Warm Up:
- 1 min row
- 1 min bike
- 1 min jump rope
- 1 min Banded Good mornings
- 1 min Weighted plank (light)
- 1 min Hollow/ flutter
Deadlift: 3RM
*attempt to add 5-10lb to last week
EMOM x 5: 3 rep @ 85% of 3RM
20 min OTM
Min1: 15 Sumo Deadlift High Pulls/ 15 ball slam (alternate each round)
Min2: 60 Jump Rope or 40 sec lat overs
Min3: 10 Burpees
Min4: 12 Toes to Bar or 25 in and outs