Warm Up: Down and Backs or 400m run 

2 Rounds:  

• 10 GoodMornings
• 20 Band pull aparts 
• 10 Ring Rows 
• 20 Leg Swings 

Performance: 5 Rounds for time

• 9 Deadlift (225/155) 
• 50 Double Unders 
• 200m Run

Fitness: 5 Rounds for time: 

• 9 Trap bar or Kb Deadlift 
• 50 Jump rope or 12 step up 
• 200m Run/Row 

Summer Shred: 3 sets (30 on 30 off) 

• :30 Ring/ Weighted or inverted plank
• :30 V - Ups 
• :30 sit ups