10th GROUP SF WORKOUT 
Fire Off-Shift Workout


Warm up
4 rounds of
Barbell Complex
4 Hip Swivels

1) Find approx Dead Lift 1 rep Max

2) 5 rounds of
    2 Dead Lifts @85% of 1RM
    4 Scorpions

3) 6 rounds of
    5 Weighted Lunges
    5 Jump Squats
    10 DB situps

4) 6 rounds of
    8 Overhead Squats
    1 20 yard Farmers Carry
    60 Sec Plank Series