Warm Up: 

• 400m Jog 

• 200 Jump Rope 

• 100m Farmer carry (down and Back) 

• 50sec palio chair 

• 25 Superman 

• 12 push up 

• Prowler push down and back 
  

Performance: Deadlift  
Work up to a heavy 3 set 

For Time: 
15-12-9-12-15 
Cal Bike 
Deadlift (185/135)  (135/85)
DB Push Press (40/30) (30/20) 

Fitness: 3 sets Building 
5/5 Walking Lunge
7 Db Curl
10 Db Press 

30 sec on; 30 sec off for 7 Rounds (21 minutes) 
Air Squats/ Lateral Overs 
Ball slam/ Kb Swing 
Row/SKi