15-12-9 reps for time of:
Deadlift, 275/185
Box Jump, 24"/20"
5 Rounds for time of:
20 Sec. L-sit
10 Strict Deficit HSPU, 4"/2"
50-40-30-20-10 reps for time:
Wallball Shots, 20/14
Calories, Air Bike
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
For time:
40 Dumbbell Deadlifts, 50's/35's
15 Box Jump, 24"/20"
30 Dumbbell Deadlifts, 50's/35's
12 Box Jump, 24"/20"
20 Dumbbell Deadlifts, 50's/35's
9 Box Jump, 24"/20"
5 Rounds for time of:
20 Sec. L-sit
10 Strict Deficit HSPU, 4"/2"
50-40-30-20-10 reps for time:
Wallball Shots, 20/14
Calories, Air Bike
*Rest 5 minutes between workouts
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