A) Warm-Up

3 Rounds:

• 1:00 Easy Bike or Row
• 10 Russian Kettle Bell Swings (light)
• 10 Single Leg Glute Bridges /leg
• :15 second bar hang (pull-up bar)
• *Russian KB swing is up to shoulder height

B) Power Clean

• 5 sets of 1 Power Clean
• Rest 2:00 between sets
• Build to around 70% of max power clean
• *Substitute with 5 sets of 3 DB Power Cleans

C) Romanian Deadlift

• 5 sets of 8 Reps @ 31X1 Tempo
• Rest 2:00-3:00 between sets
• *start light and build to a heavy

D) Weighted Pull-Up

• 5 sets of 8 Reps
• Rest 2:00-3:00 between sets
• *start light and build to a heavy
• **substitute with lat pull-downs or assisted pull-up machine so you can do 8 reps

E) MetCon

For Time: 21-15-9

• Calorie Bike
• Russian Kettlebell Swings (70/53#)(53/35#)
• GHD Sit-Ups (Abmat Sit-ups)