:30 Seconds, each movement 

Row Easy
Push-up to Down Dog
Row Medium
Active Spidermans
Row Fast
Active Samson

Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Stretch
5 Overhead Squats
5 Stiff-Legged Deadlifts 5 Front Squats

1. Front Rack - 1 min
2. Wrist Stretch - 1 min

Row:
1. Tug of War

Deadlifts:
1. Shins Vertical
2. Press Through the Floor
3. Movements Prep


Hang Power Clean
1. Sponges
2. Hook Grip
3. Movement Prep

Push Jerks
1. Forearms
2. Jump & Drop
3. Movement Pre 

**In this short interval variation of the hero workout "DT", we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories. Run two heats if necessary, with second heat starting during the four minutes of rest for the first group. Score today is calories on the rower for each round.