Warm Up

Joint Mobility and Line Drills

Strength Work

“Dead Lift”

5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

Conditioning Work

“Dead Mans Row”

In 12 minutes Row 2K and whatever time is left over Max Rep Dead Lifts 275M/185W

rest 5 minutes then:

Max Double Unders in 2 minutes

Core Work

25 Ab Wheel

25 Back Extensions