Warm up - 2 rounds of: couch stretch (30 sec each) + 6 cossack squats (3 each side w/ a 3-5 second stretch) + 10 single leg touches (5 each leg) + 50 single unders + 7 deadlifts (warm up) + 5 bar facing burpees…
A) 5 Rounds (1:1 Rest after each round)
30 Cal Ski
15 Bar Facing Burpees
5 Deadlifts (Increase the weight each round on the deadlift!)
Male
225/275/315/365/405
Female
155/185/205/245/265
B) 4 x 10 Double Dumbbell bent over rows