1 Set of Deadlifts + 10 Tall Box Jumps
*Set 1 – 2 @ 60-65%
*Set 2 – 2 @ 65-70%
*Set 3 – 2 @ 70-75%
*Set 4 – 2 @ 75%
*Set 5 – 2 @ 75-80%
*Set 6 – 2 @ 80%
*Set 7 – 2 @ 80-83%
*Set 8 – 2 @ 82-85%)
*Pick the highest box that you can safely jump. If you pick 40″ or above reduce the box jumps to 4 instead of 10.
3 Sets for max cals
40 Seconds max effort Row
Rest 2:20 minutes between sets
Option 1:
Five rounds for time of:
5 Wall Walks
3 Squat Cleans (185/125lbs)
Option 2:
Five rounds for time of:
50 Foot Handstand Walk
3 Squat Cleans (185/125lbs)
Option 3:
Five rounds for time of:
9 Strict Handstand Push-Ups
3 Squat Cleans (185/125lbs)
Rx+: Loading for all 3 Options: 225/155
*Pick a weight for the cleans that you COULD touch and go if you HAD to. You do not have to, but that is the gauge for what weight to pick.
Goal = <10 minutes
Cap = 15 minutes
Three sets of:
15 Banded Good Mornings
10 Bird Dogs (5/side)
5 Inchworms
15 Hip Bridges