Warm up:

2:00 easy cardio (Row/Bike/Jog)

2 Rounds:

-10 Sumo Stance Bend and Reach

-10 Good Mornings

-10 alternating Cossack Squats

-10 Empty Bar/Lighweight Jefferson Curls

Strength: Deadlift:

Barbell Version:

Every 2:00 x 6 sets

5 Heavy deadlifts with a 3 sec lower on each rep

DB Version:

Every 2:00 x 6 sets:

5 DB DL W/Narrow Stance

5 DB DL W/normal stance

5 DB DL w/ Sumo Stance

Conditioning:

3 Rounds for Time: 10 Min Cap

20 Alt. DB Snatch

20 alt. Bodyweight Step Ups or 10 each side Front Foot Elevated Split Squats (outside)

*Use a 15 or 25lb plate to elevate the front foot for the split squats

Cooldown:

1:00 Standing forward fold

20 alt. Cobra Twists