FRIDAY

Warm-Up

2-3 Sets, For Quality

1:00 minute Cardio Choice

10 Deep Lunge Mountain Climbers

10 Russian KBS + 10 American KBS

:30 second KB Dead-Bug

20 Alternating Bird Dogs

Weightlifting

Deadlift

Every 3:00 minutes , 5 Sets

1 x 4 @ 77%

1 x 4 @ 80%

1 x 3 @ 82%

1 x 3 @ 85%

1 x 2 @ 87%

Percentage is based on your 1-rep max Deadlift

Conditioning

"Dead On Arrival"

For Time:

21-15-9

Deadlift, 102.5/70kg

Bar Facing Burpee

Calorie Row   

Female Row : 17-12-7 Calories

Machine Subs: 

Ski Erg : Same Calories 

Option 2: Calorie Echo Bike 

16/12 - 12/9 - 8/6

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes 

Primary Objective: Complete the workout in sub 12:00 minutes

Secondary Objective: Complete each set of Deadlifts in 2 sets or less and each round on the Bar Facing Burpees in under 90 seconds