30 Calorie Row

2 Sets
10 Sumo Stance DB DL (pause at bottom)
5e/leg Box Blast Off
15sec Contralateral Single Arm Single Leg Ring Row Hold (e/side)

(1) https://www.youtube.com/watch?v=O3pmXUqgsU4
(3) https://www.youtube.com/watch?v=63_VT-8TxV8

Segmented Deadlifts – 2sec pause 1″ below the knees

8 Sets to Build up to a heavy, but perfect, double

Tempo: 31X1
(3sec descent, 1sec at bottom, up as fast as you can AFTER the pause, 1sec pause at top)

For Reps (5 Rounds – 14 Minutes) Every 2:00 –
12/10 Calorie Row
8 Box Jump Overs (24/20)
Max Alt Dumbbell Snatches (50/35)
Rest 60 seconds

Count only DB Snatch reps
1 Round = 2 Minutes of work + 1 Minute of rest = 3 minutes

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