• 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**