Strength
Every 3 minutes for 5 sets:
- A1. Push Press x 5-4-3-2-1 (add weight every set, finishing as heavy as possible with no misses)
- Rest :30
- A2. 20 reverse overhead Lunges with Kb (perform 10 alternating lunges with weight in right hand, then 10 alternating lunges with weight in left hand)
- Rest till the 3 minute mark
Conditioning
21-15-9 for time:
- Deadlifts (225#/153# – scale to 50% DL Max)
- Lateral Bar Hopping Burpees
- Hand Release Push-ups
For beginners/novice…
3 rounds:
- 15 Deadlifts
- 9 Burpees
- 9 Push-ups