WARM-UP:
2 x
300m Easy Row + 100m Hard Row
-then-
20 Iron Cross
20 Glute Bridge
10 Slow Cat Cow
-then-
2 x
10 Banded Good Mornings
10 Band Pull Aparts
STRENGTH:
5-5-4-4-3-3-2-2
Deadlift
Box Jump
*Build through sets
CONDITIONING:
5 x
9 Pull-ups
9 Deadlift @ 225/155
9 BF Burpees
*12 Minute Cap
