Warm-up
3 Rounds
1min Jump Ropes
30secs Plank….Then
2 Rounds
Hamstring Pumps * 10 reps
Squats * 10 reps
Quad Stretch *30 sec (each)
Workout
Four rounds for time of:
10 Deadlifts (135/85)
15 Toes to Bar
Rest exactly 3 minutes, and then . . .
Three rounds of:
10 Power Cleans (75/55)
20 Dips off bench
Rest exactly 3 minutes, and then . . .
Two rounds for time of:
10 Front Squats (75/55)
30 Push-Ups
After Workout:
Two sets of:
Dumbbell Skull Crushers x 20 reps
Dumbbell Tate Press x 20 reps
Dumbbell Floor Press x 20 reps
Rest as needed
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