A. Warm-Up 

2:00 Bike or Row then, 

3 Rounds of: 10 Dumbbell Deadlifts + 5 Dumbbell Strict Press + 5 Walk-Outs with Push-Up

B. Strength

Every 2:00 for 10:00 

Deadlift 5-5-5-5-5 

Primer: 

2 Rounds: 

:15 Thrusters 

Rest :15

:15 Burpees over the Barbell 

*Build in weight and intensity over the two sets*

C. Conditioning: 

5 Rounds

:30 Max Thrusters 

:30 Rest 

:30 Max Lateral Burpees over the “bell”

:30 Rest 

Strength Track – Barbell (75/55)

Fitness Track – Dumbbells (35-45/20-25)

*Compare results to January 28, 2019 and Monday April 8, 2019*

Level 1

Dumbbells (20/10); no push-up burpees 

Level 2/Masters 

Barbell (55-65/35-45); Dumbbells (25-30/15-20); optional no pushup burpees 

Level 3

As Written