General Warm Up:

10 min Row, Bike or Ski @ easy pace

Then:

25 Stiff leg deadlift @ 65 lb

25 Goblet Squat @ 35 lbs

25 KB Swing @ 20 kg KB

60 sec Plank Hold

4 rounds

Complete in 15 min

*Use wight light enough to move through each movement quickly

Then:

Work up to Heavy Deadlift

Then:

5 Deadlift

+

5 Broad Jump

60 sec Rest between sets

5 Sets

Then:

8/8 Weighted step up @ 2 x 20 lb racked dumbbell or KB

+

12 Hip Thrusters @ 200+ lbs

5 sets

Rest as needed between sets

Then:

100 Toes to bar