Day 1
Back Strength Circuit
4x12-15
Humble Row
Jefferson Curl
Back Extension on GHD with Side Crunch
Reverse Lunge
Complete as many rounds as possible in 15 mins of:
2 Overhead Squats, 115/75 lbs
4 Chest-to-bar Pull-ups
8 Burpee Box Jumps, 24/20 in
Day 2
Tempo Front Squat 6x3
4 rounds for time of:
7 Hang Squat Clean & Jerks, 115/85 lbs
10 Ring Dips
Day 3
3 rounds for time of:
8 Sumo Deadlift High-pulls 85/55
10 Front Rack Lunges 85/55
12 Back Squats 85/55
Rest as needed
3 rounds for time of:
8 Burpee over Bar
10 Push Press 85/55
12 Front Squats 85/55