Warm Up: 

3 Minutes of cardio: Jump Rope; Step ups; Bike; Skaters 

3 Minutes Core: Plank; Sit ups; R-Twist; Hollow holds
 

• 20 Banded Good Mornings and Glute Bridges

Performance:  Deadlift
In 10 Minutes or less work up to a heavy 2 set 

For Time: 

• 400m Run 
• 30 deadlifts (135/85) 
• 20/15 Cal Bike 
• 10 Strict Pull Ups 
• 20/15 Cal Bike 
• 30 Deadlifts 
• 400m Run

Fitness: 5 x 5 Trap Bar or KB Deadlift
*work to a heavy 5 and hit 5 sets at the weight 

5 Rounds or 20 Minute AMRAP

• 200m 
• 10 Db Deadlifts 
• 20 Body Weight Lunges
• 10 Bar Rows 

Cashout:  Coaches Choice