Warm Up: 200m
5 Min AMRAP or 2 rounds:
- 15 Good Mornings
- 15 Hammer Curl
- 15 Rope Slam
- Sled Drag or 1 way prowler
Performance: 3 sets
- 5/5 Single Leg RDL as heavy as possible
- 7 Pull Ups
- 10 Clap Push Ups
For Time:
21-15-9
- Calorie Bike
- Deadlift (225/125)
- Bench Press (135/85)
- Sit Up W/ Plate
*100 Jump Rope between sets and to finish
Fitness: 3 sets
- 5/5 Single Leg RDL
- 10 Lat Pull Down
- 10 Push Ups
21-15-9
Calorie
Kb Deadlift
DB Floor or Incline Press
Tuck up or sit up
*100 Jump rope or 1 Min Plank Between sets
Cashout: 2-3 sets
- 10 Weighted Glute Bridge
- 16 Bird Dogs
- 20/20 Side Planks or Hip dips