Warm-up
Broad jump to the 200m line. Walking lunge back.
Test
1 attempt at max kb swings (1.5/1) – as soon as the swinging motion stops the set is over.
Strength 20 mins
Deficit Deadlifts (stand on a 3.5inch 45 lb plate)
3-3-3-3-3
“Aweful Waffle” 15 min cap
40 Calories on the rower
35 Double Unders
30 Kettlebell swings (1.5/1)
25 Hand release push-ups
20 Deadlifts (225,145)-strip bar when done
15 hang power cleans (135,95)
10 shoulder to overhead
Homework –overhead mobility 20+ minutes