Warm Up: 7 Min AMRAP 

• 30 Jump Rope 

• 10 Step Up 

• 10 Push Ups 

• 10 Plank Taps 

• 10 Bird Dogs 

then…
1 x 20 banded or BB GoodMorning 

Deadlift 
Build to a heavy 3 Hex Bar Deadlift 
3,3,3,3,3 

21-15-9

• DB Deadlift (40/30)  

• Db Bench Press 

• T2B/ Knee to elbow 

• Calorie 
  *scale DB to KB as needed 

Cashout: 3 x 12 

• Tri Pull Downs 

• Low Row