A Every 90 Seconds for 4 Sets....

5a36c31a3a08ae00019a809b_FullSizeRender-9-55.jpeg

Strength

A Every 90 Seconds for 4 Sets

8 Sumo Deadlifts (same load for all sets heavy but good technique) @2020

B Dragonfly

F: 5 Hanging Knee Lower (lower legs to straight position over 5 seconds)

P: 5 Dragonfly with 5 second lower

S: 3 Dragonfly with 8-10 second lower

Conditioning

5 Rounds

5 Power Clean

10 Burpees

30 Double Unders

F: 10 Russian KB Swing + 50 Single Unders

P: 135/95

S: 165/115

Finisher

3 x 10 Zottman Curl

3 x 5 Strict T2B

Competition

3 x 10 GH Raise

3 x 10 Med Ball GHD Sit-up