Warm Up 

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Air Squats

20 Knee Raises 



Dead Lift

15 Minutes to work to a Heavy set of 3 


3 Rounds for Time 

15 Dead Lifts (205/145)

25 Wall Balls (20/14)

15 Toes to Bar 

25 Box Jumps (24/20)

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