Focus: Legs/Back/Shoulders
Warmup:
3 rounds (45, 75, 105)
6 Over and Back Shoulder Stretch
6 Straight Leg Deadlift
6 Overhead Squat
6 Good Morning
6 HSPU
5 TGU @ 65# (ea)
20 RDL @ 155# (ea)
30 SDHP @ 135#
10 TGU @ 55# (ea)
20 SLDL @ 185#
30 One-Arm KB Swing @ 53# (ea)
15 TGU @ 45# (ea)
20 DL @ 225#
30 DB Snatch @ 50# (ea)
3 Rounds:
5 Overhead Squat @ 95#
5 Box Jump @ 42"
5 Front Squat @ 95#
5 Lunge Jumps (ea)
5 Back Squat @ 95#
Notes:
HSPU = Hand Stand Pushup
TGU = Turkish Getup
RDL = Romanian Deadlift
SDHP = Sumo Deadlift High Pull
SLDL = Straight Leg Deadlift
DL = Deadlift
