| Strength |
| Tempo Deadlift (Slow Down, Fast Up Tempo) |
| *Set 1 – 10 reps |
| *Set 2 – 10 reps |
| *Set 3 – 10 reps |
| *Set 4 – 8 reps |
| *Set 5 – 6 reps |
| Rest 2-3 minutes between sets. |
| Workout |
| Complete as many rounds and reps as possible in 12 minutes of: |
| 200m Run |
| 20 Walking Goblet Lunges (53/35 lbs) |