Deadlift x 5
Hanging Leg Raise x 10
The deadlifts should be increasing in weight, working towards a heavy 5 for the day, be sure to pause for 1 second at the top and bottom of the knee raises.
Sled Drag 100ft
12 DB/ KB Bench
Done with minimal rest, the bench should be heavy but controlled, the goal here is time under tension
100ft Bear Crawl
Done for speed, go heavy on the swings