Warm Up:  
Down and Backs

3 RNFT: 

• :20 Hand Stand Hold or elevated plank
• 10 lateral banded twists (each)
• 10 Glute Bridges
• 20 Banded Good Mornings

Deadlift EMOM 5: 

Work up to 85-90% of 1 RM 

Minute 1) 5 reps 

Minute 2) 4 reps 

Minute 3) 3 reps 

Minute 4) 2 reps 

Minute 5) 1 Rep 

*add weight each set if possible  

Performance: 
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of…
Toes to Bar
Singles (add a zero)
Wall Balls 20/14 

Fitness: 
15 min AMRAP……….
25 ankle biters
10 lunges
10 Kb Deadlift
10 Knee Raises

CASHOUT:  10 rounds
5 crunches/ 10 hollow body flutters