- 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