- WARMUP
- Bike 400m FAST
- 5 min AMRAP
- 5 BB Good Mornings
- 5 Clean Grip RDL
- 5 Bent Over Barbell Rows
- 5 Strict Pullups
- METCON
- 30 min EMOM
- Min 1 – 3 Deadlifts 315/205
- Min 2 – 12 DB or KB Bicep Curls (no “Kipping”)
- Min 3 – 8/6 Calorie Bike
- **For Curl weight choose something you can do 12 UB and also do not swing your body**