GROUP WARMUP
3 sets –
:30 air bike
5 barbell hinges -> deadlifts
5 ring rows -> rope pulls
5 burpees -> bar facing burpees

POWER TEST
100 meter sled push RX 180/110
8 bar facing burpees
6 Deadlifts RX 225/155
4 Rope pulls
*heats of 5 every 3-5 minutes

UPPER ACCESSORY 
3 sets –
10 tall kneeling barbell bicep curls
10 floor lying dumbbell tricep extensions

3 sets –
5 strict pull-ups
10 Push-ups