Recommended Warm Up (15 Minutes):

2 Rounds:

200m Run

10 Tempo Goblet Squats (3 Seconds Down)

10 Single Leg Deadlifts (Kettlebell)

1:00 Couch Stretch Each Leg

1:00 Pigeon Stretch Each Leg


5 Rounds for Time:

10 Deadlifts (225/155#)

20 Wall Ball (20/14#)

*Time Cap 15 Minutes.  Pick a weight on the deadlifts where you can AT LEAST do the first 2-3 sets unbroken.  Ideally, I would like this workout to take around 10 minutes or less!  High Intensity on this one!


Tempo Back Squats (20 Minutes)

4 x 2 @ 75% of 1RM

*All sets at the same weight.  3-4 Seconds on the way down!  Try not to bounce out of the bottom of your squat.

Skill Work