Warm Up: 3 Minutes of cardio: 
1 Min Bike
1 Min Jump Rope
1 Min Skaters or lat overs 

3 Minutes Core: 
1 Min Plank
1 Min sit Up 
1 Min hollow hold

20 Banded Good Mornings and Glute Bridges 

Performance:  Deadlift
In 10 Minutes or less work up to a heavy 2 set 

For Time: 
400m Run 
30 deadlifts (135/85) 
20/15 Cal Bike 
10 Strict Pull Ups 
20/15 Cal Bike 
30 Deadlifts 
400m Run

Fitness: 
5 x 5 Trap Bar or KB Deadlift 
*work to a heavy 5 and hit 5 sets at the weight 

5 Rounds or 20 Minute AMRAP 
200m 
10 KB  Deadlifts 
20 Body Weight Lunges
10 Bar Rows