Warm Up: 2 rounds

• 200m Run/Row

• 10 Walking RDL

• 15 Rope Slam 

• 20 Band Pull Aparts 

Hex Bar Deadlift: 3,3,3,3,3
*five sets of 3 building in weight 

Every 4 min for 5 sets

• 15/12 cal bike

• 12 alt. DB snatch (45/30)

• 10 pull ups

OPTIONAL FINISHER 2-3 SETS

• 15 Glute bridge ups

• 15/15 side plank raises