Believe you can and you’re halfway there. — Theodore Roosevelt

Warm Up: 

• 200m Row 

• 100 Jump Rope 

• 50 Sec Plank 

• 25 Good Mornings 

• 12 Band Pull Aparts 

• Butt Walks 5yd out and 5 yd back  

Performance: EXTENDED Warm Up
Build to workout weight For Deadlift

EMOM X 15 MINUTES
MIN 1 - 3 Deadlifts @ 90% of 1RM 
MIN 2 - 20 Wall Balls
Min 3 - 200m 

Fitness:  Build to heavy 5 Hex Bar or Kb Deadlift For 3 Rounds superset W/ 
10 Low Row  
10 Knee to elbow 

2 Rounds 1:30 Stations
*:30 Plank or Rest b/t Stations

Station 1
Row For Cals

Station 2
Box Step Ups

Station 3
Up-Downs 

Station 4
Sit-Ups

3 rounds:

• 15-20 barbell hip bridge from floor

• 15-20 banded pull aparts

• 15-20 tricep extension