Down and back: 200m

3 min Cardio:; Jog/ bike/ Skater/ Jumping Jack/ Lat over 

• 20 Good Mornings 

• 20 Band Pull Aparts 

• 20 Hip Swings 

• Foam Roll Back as needed 

Performance: 
Deadlift: 
1) Work to a heavy 1 rep 
2) EMOM for 5 min., 2 DL’s @ 90%#1

Fitness: 
15-12-9-6-3

• DB/Kb Deadlift 

• Suitcase Walking Lunge

Performance/ Fitness 
6 Rounds……

• 10 Wall Ball

• 8 Renegade Rows or ring rows

• 6-Burpees