WARM-UP

2 sets:

• 10 Banded Fire hydrants (each)
• 10 Banded Squats
• 20 Line Hops

-into- 6:00 Amrap:

• 1x15m Shuttle Run
• 5 Deadlifts (empty bar)
• 5 Front Squats
• 10 Hollow Rocks
• 10 Roll and Reach

STRENGTH

5 sets x 3 Deadlifts @80% of 1RM

* Complete a set on the 2 minutes *

WORKOUT PREP

2 sets:

• 1x15m Shuttle Run
• 2 Front Squats (build in weight)

“POUR SOME SUGAR ON ME”

FIRE

5 Sets (1 set every 2:30):

• 16×7.5m Shuttle Runs
• 12 Front Squats (60/45)

WATER

• 50/35kg

EARTH

• 12×7.5m Shuttle Runs
• Own weight