Warm up:

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


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

    If you have been working on barbell deadlifts then use a barbell…but remember it’s 12 reps with only 1 minute rest in between so don’t overload the bar.


  • 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!