Warm up-
Bike 3 Minutes- steady
Then, 2 Sets;
Samson Stretch
Stiff Legged Deadlift x 6-8 -light
Hollow Hold x 10-15 Seconds
Handstand progression/ Hold x 10 Seconds
Followed By;

E2MOM x 8 Minutes
2-4 Deadlifts *ascending in load per set
3 HSPU/ 4 DB Push Press *DB’s ascending in load per set, toward goal weight*
5 Calorie Bike
5-10 DU’s/ DU attempts

CF Fitness
Every 5 Minutes for 25 Minutes (5 Sets):
3 Deadlifts- moderate to heavy, reference 5/1
10 DB Push Press- moderate to heavy, reference 5/1 *use same weight*
15/12 Calorie Bike
15 Mixed DU’s or 60 Jump Rope

Performance
Every 5 Minutes for 25 Minutes (5 Sets):
1 Deadlift @ 85%
10 HSPU’s
20/15 Calorie Bike
30 DU’s