Warm Up: Row Run or ski 400m

Deadlift:  Work up to weight for workout 

Performance:  
Tabata for reps:  4 rounds each move before moving on and repeat 2 times though.  

1) 5 deadlift 185/135   95/55  

2) Cal Bike 6/4 

3) Farmer carry 

4) 10 Sit Ups/ Hollow Hold 

5) 5 Pull ups/ 10 push ups 

Fitness: 

1. Kb Deadlift 

2. Calories 

3. Farmer carry 

4. Sit up/ Hollow hold

5. Ring Row/ Push ups