Weightlifting:
1RM clean + pause jerk
1RM sumo deadlift off 2” elevation
200 Green band leg curls
6x60m sled pull
3x10 reverse hypers (Overload)
Conditioning:
Alternating Minutes x 16 minutes
12/10 Strict HSPU
15 CTB Pull Ups
12/10 Strict HSPU
15 Toes to Bar
*Last set go all the way through for time.
AMRAP 15 minutes
5,10,15,20…
Calorie Echo Bike
GHD Sit Ups