Warm Up: 2 Rounds 

• 200m Jog

• Prowler Push Down and Backs 

21-15-9 

• Good  Morning

• Rope Slam

• Bench Dip

Deadlift: 5/3/1/1/1 

AMRAP x 15
4-8-12-16…..and so on 

• Cal Row 

• DBL Kb Suitcase Deadlift 

• Ring Rows

Aux Work: 3 sets; 12-15 Reps 

• Lat Pull Down

• Low Row 

• Weighted Glute Bridge