Warm-up
5 rounds:
• 15 sec Double Unders
• 15 sec Mountain Climbers
• 15 sec Jumping Jacks
• 15 sec Kettlebell Deadlifts 53/35#
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
7 min AMRAP:
• 7 Deadlifts 225/155#
• 7 Burpee Box Jumps 24/20”
1 min Rest
7 min AMRAP:
• 14 Pull-ups
• 14 Thrusters 95/65#
1 min Rest
7 min AMRAP:
• 21 Sit-ups
• 21 Kettlebell Swings 53/35#