Warm-Up
Monster Walks x 1 set
Single Leg Glute bridge 2×10 reps
A.
Five sets of:
Deadlift x 4-6 reps
Rest 1 minute
Strict Supinated-Grip Weighted Pull-Ups x 3-5 reps
Rest 1 minute
Ab Roll Outs x 10
Rest 1 Minute
B.
Against a two-minute running clock, complete the following:
250m/200m Row
Push Ups x 12 (Optional)
Dumbbell Ground-to-overhead x Max Reps
Rest two minutes between sets, and complete a total of four sets.
C.
4×1 minute plank hold
Against a two-minute running clock, complete the following:
250m/200m Row
Push Ups x 12 (Optional)
Dumbbell Ground-to-overhead x Max Reps
Rest two minutes between sets, and complete a total of four sets.
4×1 minute plank hold
