WL
10X3 Banded Deadlifts @ 75% (focus on speed)
30sec rest
Strength/Skill
1a) 4X5 Behind the Neck Push Press (Jerk grip) – work to a heavy set of 5, rest 60 seconds
1b) 4X30 second ME Ab-Mat Situps – (NO HIP SLAMMING!!!) rest 60 seconds
Conditioning
7 rounds of:
12 Burpee Box Jump Overs 24/20″
12 Pullups
Rest 1:1
*15:00 time cap.
RX+ C2B 30/24