Warm-up

2:00 bike, row, ski

3 Sets:

10 Banded OH tricep extensions
10 DB floor press
10 Banded good mornings

WOD

Every 90 seconds for 27 Minutes (6 sets):

Station 1 – Alternating top down DB bench x 20 Reps(10 per) 50/35
Station 2 – 5 Deadlifts
Station 3 – 1:00 Max calorie bike

Choose a DL weight you can complete unbroken the entire time.

Score = cals, DL weight

Hybrid Conditioning (10:30)

30 Minute ARMAP:

250 Meter row
10 DB deadlifts
10 DB Lunges
10 Sit-ups