Deadlift (sump or conv)
In 15 min establish a one rep max deadlift or double or triple
3 round
assault bike :30 sec
rest
Extra Innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min