Warm-up
3 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Jumping Jacks
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift
Setup two bars. Increase weight to finish heavy.
Core
6 rounds:
• 20 sec Weighted Supine GHD Hold 20/14#
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
Conditioning
16 min AMRAP:
• 12 Dual Kettlebell Swings 35/18#
• 6 Burpee Box Jump Overs 24/20”
• 12 Dual Kettlebell Thrusters 35/18#
• 6 Burpee Box Jump Overs 24/20”