| A. Warm up – mini bands – Work up to Deadlift Weight |
| B. For time: |
| 10 – 8 – 6 – 4 – 2 Deadlift (275/175…heavy singles, 30 total reps) |
| 10 – 20 – 30 – 40 GHD or Ab Mat |
| C. 500 meter Row – Transition |
| D. 5 Hill Sprints, jog back (Monument) |
| A. Warm up – mini bands – Work up to Deadlift Weight |
| B. For time: |
| 10 – 8 – 6 – 4 – 2 Deadlift (275/175…heavy singles, 30 total reps) |
| 10 – 20 – 30 – 40 GHD or Ab Mat |
| C. 500 meter Row – Transition |
| D. 5 Hill Sprints, jog back (Monument) |