Warm Up: 

1 Minute Each: 

• 200m Jog 
• 200m Row 
• Banded Good Mornings 
• Single Leg Glute Bridge 
• Hollow Rock or Hold 

Performance:    
Work to a heavy 3 sumo deadlift

12-9-6-9-12

• Sumo Deadlift High Pull (#95/#65)
• Thruster
• Bar over Burpee

Fitness:  
3 rounds: 

• 5/5 Single Leg RDL 
• 5/5 Step ups W/ Curl 
• 10 Lat Pull Down 

12-9-6-9-12

• Kb Deadlift High Pull 
• Db Thruster 
• Burpee or Calorie 

3 Rounds: 

• 7 second levels
• 10 GHD sit ups or Tuck ups
• 10 Oblique side twist W/ Band