Strength
Deficit Deadlifts
8*3
Conditioning
- 4 Rounds for Time
- 20/16 calorie Row
- 20 Wall Ball Shots (30/20) scaled 20/14
- 15 Hang Power Cleans 135/85 scaled (115/75)
Cardio 🔥 Burn
5 rds
15 KB Deadlifts
20 Hip Thrusters
20 lunges (no weight)
300 meter run or a 16 cal ride
then if you have time
3 rounds
10 mountain climber push ups
10/10 one arm snatches
10 Knees to chest