Warm-up
3 rounds:
• 20 sec Straight-leg Sit-up feet Together
• 10 sec Rest
• 20 sec Straight-leg Sit-up feet Wide
• 10 sec Rest
• 20 sec Kettlebell Deadlifts 53/35#
• 10 sec Rest
• 20 sec Single Unders
• 10 sec Rest
Strength
10-8-6-4-2 reps:
• Bench Press
• Deadlift
Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.
Conditioning
3 rounds for max reps:
• 1 min Max AirBike (calories)
• 1 min Max Bar-Facing Burpees
• 1 min Max AbMat Sit-ups
• 1 min Supinated Deadlift Hold 185/125#
• 1 min Rest
For the supinated deadlift hold, lift barbell with palms out using proper deadlift form and hold at the top for 1 min. Each time the barbell drops before time is up, perform 10 push-ups. If time ends during push-ups, continue push-ups in the Rest min. If time remains after push-ups, repeat deadlift hold until time is up.