Warm Up:  

• 400m

• 20 Banded Good mornings

• 20 band pull aparts

• spiderman complex

Performance:  
Deadlift:  5-3-1-3-5 

*In between sets perform 5 seated DB FLAT BENCH AHAP

*work to heavy 5, add weight for 3 and 1 weight.  Take weight back down as reps go back up 

5 rounds: 

• 10 db deadlifts heavy + 50 yd farmer carry

• 5 burpee Push ups

• :30 max effort assault bike
  *rest 2:00

*score is total calories completed

Fitness:  

3 Rounds:  

• 10 KB High Pull

• 10 DB Bench Press

• 10 Tricep Kick Down

5 Rounds: 

• 10 Kb Deadlift + 50 YD farmer carry

• 5 Burpee

• 30 sec max cal (bike or row)
  Rest 1 minute; score = total calories completed