Do Your Job

Warm up:

  • Lat activation (3 sets of 10 with 30 seconds rest in between)

Strength:

  • HEAVY kettle bell deadlift (4 sets of 12 with 1 minute rest in between)

Conditioning:

  • AMRAP in 8 minutes of:

15 air squats, 10 TRX rows, 5 hand release push ups

*As soon as your 8 minute AMRAP is over you have 30 burpees to do as fast as possible.  However, you get to deduct the number of rounds done in your AMRAP from the 30 burps...so move fast!