A. Deadlift-
5x3 Across at 75-85% based on feel
B. Machine Frenzy
EMOTM 12:00 Alternating
Min 1- Calories (see list below)
Min 2- 20 Plate Sit-ups/ 20 Plate Twists
C. 3 rounds NFT
15 Bar Rows
20 Zercher Goodmornings
Calorie Key:
Row - 18/12
Bike Erg - 20/15
Ski - 15/10
Runner 20/15