BASICS:

Four sets of:

• Deadlift x 8 reps @ 2111
• Rest 45 seconds
• L-Seated Dumbbell Press x 8 reps @ 2011
• Rest 45 seconds
• Supine Ring Row x 8 reps @ 2111
• Rest 45 seconds
• Side Plank x 30 seconds each side
• Rest 45 seconds

Complete rounds of 30, 20 and 10 reps for time of:

• Kettlebell Swings
• Shoulder to Overhead
• Jumping Lunges

PERFORMANCE:

Deadlift

• *Set 1 – 8 reps
• *Set 2 – 8 reps
• *Set 3 – 6 reps
• *Set 4 – 6 reps
• *Set 5 – 4 reps
• *Set 6 – 4 reps
• Rest 2 minutes
• Build load every set.

Complete rounds of 30, 20 and 10 reps for time of:

• 32/24 kg Kettlebell Swings
• Shoulder to Overhead (115/75 lbs)
• Pull-Ups