Day 1
Part A
5 Sets
7 Stiff Leg Deadlift
3-5 Negative Pullups
Part B
For time:
30 Box Jump Overs, 24/20 in
10 Push-ups
25 Box Jump Overs, 24/20 in
15 Push-ups
20 Box Jump Overs, 24/20 in
20 Push-ups
15 Box Jump Overs, 24/20 in
25 Push-ups
10 Box Jump Overs, 24/20 in
30 Push-ups
Day 2
Part A
ROMWOD/Stretching
Part B
21-15-9
Jumping Pullups
Deadlifts
4 min Rest
21-15-9
Burpee Over Bar
Deadlifts
day 3
Part A
5-6 Sets
25ft Dumbbell Death March
10 GHD Situps
AMRAP 10 mins of:
10 Sumo Deadlift High-pulls, 95/65 lbs
Dumbbell Overhead Carry, 50/35 lbs, 50 m