Warm Up:
- 200m
- 100 Jump Rope
- :50 Plank
- 25 Banded good mornings
- 12 Glute Bridge (1 sec pause at top)
- Sled Pull or Prowler Push
Performance:
Deadlift:
Build to a heavy 5 set
EMOM 5minutes 5 reps @ heavy 5
For Time: 30-25-20-15-10
Box Jump
Ball Slam
Calorie
*After each set, run 200m
Fitness: Hex Bar / KB Deadlift
5,5,5,5,5
Between Sets perform
10 Db Push Press
21-15-9
- Kb Swing
- Calorie
- Sit Up W/ Plate
- 200m run/row between sets