STRENGTH
Bench Press 4 x 8
Banded Lat Pull Down 4 x 12
CONDITIONING
Every Four Minutes for Sixteen Minutes
100M Run
9 Deadlifts (155/105)
6 Hang Power Cleans (155/105)
3 Shoulder to Overhead (155/105)
20 Hollow Rocks
Each round is to be completed as fast as possible.
CORE/MOBILITY
1 Min Downward Dog
1 Min Straddle