• WARMUP
  • Bike 1000m
  • 3 Rounds
  • KB Flow
  • 10 BB Goodmornings 
  • 10 Step Ups 

  • STRENGTH
  • Deadlift 7-7-7-7
  • *Start moderate and build each set to find a heavy 7*
  • *12 mins to complete!*

  • METCON
  • Every :90 for 5 Rounds
  • 12/10 Cal Bike
  • 7 HSPU (Strict Optional) **modify 14 Push-ups**
  • 12 Deadlifts 225/155