Warm-up

Strength:

Every 2min x 10min

Deadlift

5×70%, 3×75%, 2×80%, 1×85%, 1×90%

Conditioning:

This is a short, fast workout. Attack it with a high intensity and don’t leave anything in the tank when you are done.

As Many Rounds and Reps as Possible in 6min of:

3,3,6,6,9,9….

Sumo Deadlift High Pull 95/65

Box Jump Overs 24/20

Finish:

3 sets for quality

L-sit or Knee Tuck on boxes x 30-45sec accumulated

Weighted Side Bends x 20 each side

Supine Plank Hold x 45sec