A) 2 Min Foam Roll
+
2 Sets
Nose To Wall Hold x20-30 sec
Plate Loaded Front Squat x10
+
2 Sets
Cal Bike x10-12
Single Arm DB Tall Split Jerk x5 ea.
B) 5 Sets
Split Jerk x2
rest 1 min
1/4 Squat DB Press x8-10
rest 1 min
C) For Time:
500 m Row
21 Deadlifts (185/120)
21 Pull-ups
500 m Row
15 Deadlifts
15 15 Pull-ups
500 m Row
9 Deadlifts
9 Pull-ups
