Warm-up

Strength:

Take 15min to build to a 1RM Shoulder Press

Conditioning:

18-15-12-9

Deadlifts 225/155

Toes to Bar

*50 Double-unders after each set of Toes to Bar

or

18-15-12-9

Deadlifts 185/135

Hanging Knee Raises

*100 Single-unders or 50 Double-unders after each set of Hanging Knee Raises