Cash in:  4×200 get faster! 30 sec rest.

Basics:

Three sets of:

• Deadlift x 6-8 reps @ 20X1
• Rest 60 seconds
• Wall Climbs x 3-5 reps
• Rest 60 seconds
• Double-Under Practice x 60 seconds
• Rest 60 seconds

Lurong Living Challenge Series:

• 5 rounds
• 5 deadlifts
• 10 burpees
  • Weights (m/w)
  • Level 1 …275/185
  • Level 2 …225/135
  • Level 3 …135/95

Performance:

Four sets of:

• Deadlift x 4-6 reps @ 21X1
• Rest 30 seconds
• Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
• Rest 2 minutes

Lurong Living Challenge Series:

• 5 rounds
• 5 deadlifts
• 10 burpees
  • Weights (m/w)
  • Level 1 …275/185
  • Level 2 …225/135
  • Level 3 …135/95