Warm Up: 

• :30 Bike 

• 20 Band Pull Aparts 

• 10 Banded Good Morning 

• Sled Drag 

then…

• :30 Bike  

• 20 Single Leg RDL 

• 10 Kb deadlift

• Sled Drag 

Performance: Build to a heavy 3 deadlift 

• Not a 3RM Deadlift..heavy but doable without any major compromise in mechanics. This should be heavier than the weight you choose for the workout.

AMRAP x 10 Minutes
Row 300m 
7 Burpee over bar 
3 Deadlift 
*Every round add (2) more DL. 3-5-7-9 and so on until the end of AMRAP 

Finisher: 30 strict Pull Ups
*any variation for grip and width.  Every 10 Reps accumulate 1:00 Hollow hold

Fitness: 3 sets Building 

• 4/4 Db Step Up W/ Curl 

• 7/7 Chain Saw 

• 10 Wide Grip Lat Pull Down 

Every 3:00 For 15 Minutes 

• Run/Row 200m 

• 10 Kb Deadlift  

• 5 Burpee 

  
  Finisher:  30 perfect ring rows