Warm-up
20 Jumping jacks
20 Air squats
10 Alt Lizard
20 Alt Shoulder taps
2min Cardio
THEN..
12 Empty bar deadlifts
9 Empty bar PC
6 Empty bar Press
into..
3min to build to starting weight for “DT”
Then..
7 Rounds: (21min. total)
Min. 1:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Min. 2:15 Toes-To-Bar/ Vups
Min. 3: Rest
You goal on this section is to build to the heaviest complex posssible on minute 1. I would probably have most you start at about 135lbs. for men and 95lbs. for the ladies. If that alone is hard, then just stick with that for whole workout.
THEN…
4min. of Weighted DB Sit-Ups
4min. of Banded Pull-Aparts
4min. of Single DB Skull Crushers
*No rest between movements. Shoot for weight on these that will get you about 50 reps on each section.