Warm-up 150 Double Unders Then…, Stagger This…, A) Hip Extensions 3 x 10 (Tempo) 21X1 B) Banded RDL 3 x 15 (Tempo) 22X1 C) Seated Leg Curls 3 x 20 –》Fast!! Then…, Low or High Bar Back Squat – 55% x 3; 60% x 3; 70% x 3 x 2; 85% x 3 x 3 Then…, Strict Press – 55% x 3; 60% x 3; 70% x 3 x 2; 85% x 3 x 3 Then…, SWOD For time: 21 Deadlifts, 225/135 9 Box Jumps, 30/21 15 Deadlifts 15 Box Jumps 9 Deadlifts 21 Box Jumps Right Into A… Buy Out: 600m Run Extra Credit On Your Own…, A) Plank Hold – 5 x :45 B) DB Triceps Extensions – 5 x 8 (AHAP) C) 600m Sled Drag, 70/45
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