Strength

i) Deadlift 4×12 (Ascending)

ii) Superset 3 Sets (Ascending Weight) of:

20 KB Gorilla Rows

20 KB Shrugs

20 KB Upright Rows

MetCon

For MAX Reps:

0:00-3:00

20/25 Calories AB

MAX Reps Hang Power Cleans (105/155#)

3:00-6:00

20/25 Calories AB

MAX Reps HSPU

6:00-9:00

20/25 Calories AB

MAX Reps DBL DB Clean & Jerk (2×35/2×50#)