Warm-up:

2×5 Wall Squats

2×10 BOO-urpees

2×10 Knee Tuck to Lunge W/Arm Raise and Lean Back(R+L=1)

2×10 H.R. Push-ups, 5 count hold at the top of each rep

Strength:

1) 4×10 Weighted Lunge, RIGHT + LEFT = 1, slight increase in weight  from last week

2) 6×2 Bench Press, @ 85% this will be a slight increase from last week

1×10 warm-up on on Weighted Lunge, light

3×2 Warm-up on Bench Press, light

20min Time Limit

4 Rounds

15 Dead Lifts, 185#(125#)

1:00min Dead Hang from pull-up bar

15 Hand Release Push-ups

20min Time Limit

Weight on dead lift needs to be manageable. All reps must be unbroken each round.