Warm-up

3 Rounds

30 Second Plank Hold

15 Good Mornings

10 Deadlifts w/empty Bar

5 GHD’s

 

Strength

Deadlift

5-3-3-3-1-1-1-1-1

Use Heaviest weight for each set

 

Tabata

Med ball cleans

Med ball squats

Med ball press

Med ball thrusters

20/14

Challenge: do not drop the ball after cleans!!!