Warm Up:

10 each:

Arm Circles

Hugs

Bird Dogs (5/side)

2 Rounds

10 KB Jefferson Curls

10/Side KB Suitcase DL

10/Side DB Floor Press

2 sets:

10 Deadlifts with a 3030 Tempo

5-8 Knee Pushups with 3030 Tempo

10 Arch Ups

*Add weight for the second set

Workout:

5 Rounds for Time (11 Min Cap)

10 Deadlifts or 15 Double Russian KBS

10-20 Pushups

*Suggested DL Weight: 60-70%