20 cal row or airdyne then
5 light deadlifts 65/55
5 light strict press
Deadlift (65%x2, 72.5%x2, 77.5%x4x5 ; 2 min rests)
Strict Press (65%x2, 72.5%x2, 77.5%x4x5 ; 2 min rests)
"Flight Simulator Fedex style"
*every athlete starts off with 95 burpees on their plane, every successfull stop they drop off 5 burpees, complete all stops unbroken and no burpees are due, get stuck at a number and perform the number of undelivered burpees at the end of the workout.
11 min cap
accumulate 5 min of hang from pull up bar with active shoulder resting as needed