Warm-up

Strength:

15-20min to build to a 1RM Deadlift

Conditioning:

Part 1)

Every Minute on the Minute for 8min for Max Reps (2sets):

Minute 1 – 15 seconds of Strict Pull-Ups
Minute 2 – 30 seconds of Strict Pull-Ups
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 4 – Rest

Part 2)

Every 90sec x 3 sets of each
1) Dumbbell Shoulder Press x 8-10 reps @ 2111
2) Dumbbell Row with ISO Hold x 10 reps

Part 3)

3 sets

1) Single Dumbbell Goblet Hold Tempo Squats @3030 x 8 reps

2) Hollow Hold x 30sec