Warm Up
- 2 Sets
- :40 Jump Rope
- :30 Push Up Plank
- 20 Superman
- 20 Single Leg Glute Bridges (Alt. every 5)
- 10 Inchworms
- 5 Good Mornings
- 10 Deadlifts
- 10 Hang Power Cleans
- 10 Squat Thrusts Over the Bar
- 5 Tempo Deadlifts (60X2)
Strength
Every 2 min. for 7 Sets
- 3 Tempo Deadlifts (60X2 @ 50-55% of 3 RM)
Conditioning – “Hang-ky Pain-ky”
3 Rounds For Time – 16 min. Time Cap
- 90 Double Unders
- 15 Hang Power Cleans (rx: 95#|65# crx: 135#|95#)
- 21 Burpees Over the Bar
Accessory
3 Sets
- 12 Ring Bicep Curls
- 12 Dual DB Skull Crushers