Warmup:
5:00 of:
10 Banded Good Mornings
10 Light Kb Swings
1:00 Jump Rope Practice
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 3 minutes between sets.
B.
Three rounds for time of:
100 Double Unders / 2:00 practice
20 Kettlebell Swings (32/24 kg)
250m Row
10 Burpees
Boom Lite:
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
B.
Three rounds for time of:
100 Jump Rope
20 Kettlebell Swings
250m Row
10 Burpees
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