Warm Up: 2 rounds

• 200m

• 10 Walking RDL

• 15 Rope Slam 

• 20 Band Pull Aparts 

Hex Bar Deadlift: 3,3,3,3,3
*five sets of 3 building in weight 

Every 4 min for 5 sets
15/12 cal bike
12 alt. DB snatch (45/30)
10 pull ups
*Scale calories to something you can get in 1 minute
**Add a band for pull ups or switch to Ring Rows 

OPTIONAL FINISHER
2-3 SETS
15 Glute bridge ups
15/15 side plank raises