-Warm Up-


2 rounds


1 min on the bike

30 single unders

8 Russian swings

10 sciatic nerve flosses

8 cat/cows

10 meters of everted walking


-Strength-



Work up to a 1 RM


DEADLIFT


-WoD-


5 rounds


Minute 1 : 60 doubles / 100 singles

Minute 2 : 3-5 Deadlifts 75-85% of 1RM

Minute 3 : MAX cals assault/echo  bike

Minute 4 : REST