**Reminder: Gym will be CLOSED all weekend as we renovate and improve our facility!!

Warm Up

3 Rounds:
300m Row
15 Back Extensions/Good Mornings (barbell)
15 Sit Ups
+ 
12-9-6
Deadlifts
Strict Press (Both w/ Empty Bar)

Mobility:
-General Calisthenics (coaches choice)
-Foam Roll/Lax Ball

Workout

A. Deadlift - 5x5, climbing - NOT a 5rm, but go heavy

B. "Dianabolic"

5 RFT:

9 Deadlifts (225/155)
9 HSPU

C.  Conditioning/Core Flexion Extra Credit

Tabata Sets of:

Airdyne x 4 sets
Sit Ups x 4 sets
Airdyne x 4 sets
Sit Ups x 4 sets