RDL: 5 x 5

1/2 Kneeling Arnold Press: 3 x 10-15

 

Then…

 

For Time:

30 Box Jumps, 24/20

30 Deficit Push-ups, 45s/25’s

200m Weighted Plate Run, 45/25

 

25 Box Jumps

25 Deficit Push-ups

200m Weighted Plate run

 

20 Box Jumps

20 Deficit Push-ups

200 Weighted Plate run

 

15 Box Jumps

15 Deficit Push-ups

200m Weighted Plate Carry

 

10 Box Jumps

10 Deficit Push-ups

200m Weighted Plate Carry

 

5 Box Jumps

5 Deficit Push-ups

200m Weighted Plate Carry

 

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Virtual (6am/4pm)

Single Leg Wall Sit: 3 x max Effort (add weight if needed)

Hollow Body Hold: 3 x Max Effort

 

Then…

 

AMRAP 13 Minutes

10  Tuck Jumps

20 Sumo Deadift SA HighPulls (10 per arm)

30 Bicycle Crunches