Tuesday:

Warm Up:

A) :30 ea/Hamstring/Calf Foam Roll

B)Standing Forward Fold x :30

C)3 Rounds:

:10 Elbow Plank (as tight as possible)

8 PVC RDL @ 3131 Tempo

5 Knee Pushups

D)3 Sets AFAP:

10 Plate Hops or J Jacks

10 Plate Ground 2 Overhead 

3 Pushups (plyo if ya got it)

E) Deadlift Tech + Build Ups

Workout:

Every 4:00 x 4 sets

5 Deadlifts (Increasing each round)

50 Double Unders

10-20 Pushups

-Outside-

Every 4:00 x 4

10 KB DL + 10 Double Russian KBS

50 Jump Rope or plate hops

10-20 Pushups