Warm up:
6 rounds
6 KB sdhp
6 arm circles
6 goblet squats
6 bend and bow
Into 3 sets of
5 barbell deadlifts
3 push press
Mobilize and prep for the workout
30 min EMOM
Min 1: 10 deadlifts 155/105
Min 2: 5 shoulder to overhead 155/105
Min 3: max cal any machine
Score is total calories.
T1: modify weights and movements as needed
T2: as written
T3: 185/125