Warm Up:  Down and Backs or 400m

3 sets for completion:  

• 5/5 SL kb RDL 
• 5/5 sA bent over row
• 5/5 SA overhead lunge 
• 20 leg lifts over kb

Performance: 

Buy In:  30 Cal Row 

10-9-8-7-6-5-4-3-2-1

• deadlift (225/#115-)
• bench press (155/#75)
  
  Cashout:  30 Cal Bike

Fitness:  Every 3 minutes for 15 Minutes: 

• 200m Run 
• 15 Plate Curl to strict press 
• 20 single leg V ups

Cashout:  Coaches Choice