Warmup: 2 min airbike or 500m Row

  1. Every 30 sec for 12 min- 1 Deadlift (Note- this will be 25 total reps. We will be adding weight to this structure next time we perform it, so leave room to grow here.)
  2. 3 sets- 5 DB Stepups Each Side, 4 Depth Drop to Vertical Jumps, Max Pullup Iso Hold, rest 3 min


-2 min banded hamstring stretch

-2 min barbell hamstring smash