Warm Up:
3 Rounds:
30 Double Unders or Singles
10 Jumping Air Squats
7 Seal Presses
10 Empty Bar Stiff Legged Deadlifts
10 Empty Bar Bent Over Rows
7 Hollow Rocks

Workout:
2 Rounds:
100 Double Unders or Singles
50 Dumbbell Deadlifts 50/35 INT-35/25 BEG-25/15
50 AbMat Sit-ups
50/35 Row Calories
**35 Minute Cap**
–Coaches Notes–
This might only be 2 rounds but don’t let that deceive you. We are ending the week out with some serious work here. This workout will be anywhere from 25 to 35 minutes long(obviously with the cap). Treat those DB Deadlifts like regular barbell deadlifts position wise, back stays tight and AVOID not using your legs and going through an RDL type style lift. The rower should be done with maybe a slower cadence of pulls making sure that you are trying to keep it 1 to 3 pulls per calorie best you can.

**Optional Accessory Work**
Option 1:
Farmers Carry
3x100m
Option 2:
Wall Walks
3×4
Option 3:
Sotts Press
4×5