A. 3RM Segmented Tempo Deadlift
PAUSE 2'' off the ground + PAUSE at knee + finish. Return the bar to the ground with a 5 second negative.
B. With a partner :
Partner A - 15/10 calorie assault bike while Partner B holds a 45/25# plate overhead across the gym. Partner A must run and tag Partner B in order for them to switch.
5 rounds on the Assault Bike each.