![](https://crossfitnewton.com/wp-content/uploads/2023/01/176AB0B5-1F0D-400F-9350-217358AC59B3-1024x985.jpeg)
![](https://crossfitnewton.com/wp-content/uploads/2023/01/176AB0B5-1F0D-400F-9350-217358AC59B3-1024x985.jpeg)
Hinge + Vertical push + Horizontal pull + Cardio
4 Sets
8-10 Stagger stance double kettlebell deadlift
8 Tempo barbell or dumbbell push press
8-10 Tempo dumbbell rows
Cardio
Rest 2 min
All sets should be challenging
Cardio choices:
Row 500/450m
Ski 450/350m
Bike .7/.6