-Warm Up-

 

5 minute cardio bike/row/run

 

Then 1 round

 

20 monster walks

10 inchworms

10 sit-ups

10 push-ups

20 lunges with twist

 

 

-Strength- 

 

Work up to a 3RM deadlift 

 

Super Set:

 

10 KBS 53/35

3 Deadlifts

1:00 minute plank or Max plank in 1 min

 

 

-WOD- 

 

AmRaP 8

 

40 doubles

12 T2B

6 Deadlifts