Warm Up: Down and backs or 400m
3 Rounds
10 Db Good morning
15 band pull aparts
20 Jumping Jacks
10 min. to complete a 3Rep Max Deadlift
EMOM for 5 min., 3 DL’s @ 75% of 3RM
EMOM 20
200m or 12/9 Cal Bike
15-20 Wall ball
prowler push down and back
50 Sec Pillar Plank
Rest
Complete 3 rounds 10 reps of each:
Russian twist (45/25)
V ups
Hollow Rocks
Windshield Wipers