Strength

6 Sets
5-4-3-5-4-3 Sumo Deadlifts (+lbs)
*Rest 2min Between Sets*

Conditioning

60/45 Calorie Assault Bike
Then;
15-10-5
Knees to Elbow
Burpees to a Target (10″/6″)
Then;
60/45 Calorie Ski
Then;
15-10-5
Knees to Elbow
Burpees to a Target (10″/6″)
Then;
60/45 Calorie Row

MOVE

E5M FOR 30MINS
30s max effort row
6-8 banded strict pull ups
12 floor presses
16 knee crunches (feet on bench)
20 squats