Warm-up: 200m Run then 2rds of:
5 Single Leg Romanian Deadlift w/ barbell
½ Kneeling Single Arm Dumbbell Press @3111 x 5 each
Strength:
4 sets
1a) Sumo Deadlift @30X1 x 5 reps
1b) L-seated Dumbbell Press x 6-8 reps
Conditioning:
50 Double-unders
Then, 15-12-9
Dumbbell Burpee Deadlift
Single Arm Dumbbell Thruster
Then,
50 Double-unders
Then, 15-12-9
Lateral Burpee Over the Dumbbell
Russian Kettlebell Swings
Then,
50 Double-unders