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24
A. Deadlift; build to a heavy single in 12 minutes – PR if you can, otherwise just something really heavy with good form – please make sure a coach is there to watch 🙂 Show them your workout so they can know what to help you with 🙂

Hit 285. 10 Lb PR!
B. CGBP; 1RM – have a coach help you here 

Hit 105. 10 Lb PR!
C. Prone row @40×1; 4-6×4; Rest 90 seconds put 5’s on the bar
D. Stability ball deadbug; 5×10; Rest 75 seconds –http://tonygentilcore.com/2010/02/exercises-you-should-be-doing-stability-ball-deadbug/
+
4 sets
15 second assault bike for maximum calories
Rest 3:00
– record calories per set

Set 1. 8 cal Set 2. 8 cal Set 3. 8 cal Set 4. 9 cal