Warm Up: Every two minutes for 6 Minutes:
250/200m, remainder of time is plank or hollow hold
Performance: 21-15-9
Deadlift (185/135)
Bench Press (135/95)
Pull Ups
*10 Calories between sets and to finish
Fitness: 3 sets building
10 Kb Deadlift
10-12 Db Incline Bench
10-12 Banded Pull Up/ Lat Pull Down
10 Rounds For Time
6 Up Downs
8 KB Sumo Deadlift High Pulls
10 Box Jump/ Step Up
Cashout: 2 set
7’s (curl half way up, halfway down, full curls)
10 GHD or Elevated Sit Up
10/10 Side Med Ball Throw or Med Ball Russian Twist
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