Monday
PERFORMANCE/FITNESS
A. Deadlift Prep
Banded March x 30 seconds
Single Leg Glute Bridge Hold x 20 seconds / leg
Clean Grip Romanian Deadlift x 3 reps
Clean Grip Deadlift x @20X1 x 5 reps *Cue Each Rep** 
B. 18 minutes to Build to
Clean Grip Deadlift @20X1 – 5 Rep Max
Single Arm Dumbbell Press – 10 Rep Max per arm
**Take Note of which arm is weaker*** 
C. “Fast & Heavy”
For Time
21 Dumbbell Thruster 50/35# per hand
400m Run
18 Dumbbell Thruster 50/35# per hand
400m Run
15 Dumbbell Thruster 50/35# per hand
400m Run
D. Decompression x 1-2/side
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