Warmup:
Row 500m
Toe Touches
OH Squats-pvc
Push up variations 2x10
Superman holds 2x10
Planks
Inchworms
Foam Roll

Strength:
Deadlift: Build up to a tough 5 in 12 minutes

Workout:
3 Rounds
7 Deadlifts
14 Wall Balls
21 Situps
28 Burpees



Courtesy of SCF