Strength: Core x2

:30 L Side Plank

:30 Superman Hold

:30 R Side Plank

:30 Hollow Hold

Conditioning:

On a running clock:

Minute (0-5)

Buy-in: 50/35 Calorie Row

WRT – AMRAP

12 Deadlifts 

8 Box Jump Overs

Rest 5:00

Minute (10-15)

Buy-In: 35/25 Calorie Row

WRT – AMRAP

8 Deadlifts 

8 Box Jump Overs

Rest 5:00

Minute (20-25)

Buy-In: 20/15 Calorie Row

WRT – AMRAP

4 Deadlifts 

8 Box Jump Overs

L1: 255, 275, 315 / 165, 185, 225, 24″/20″

L2: 225, 255, 275 / 135, 155, 185, 24″/20″

L3: 185, 205, 225 / 105, 125, 145, 20″/17″

L4: KB Deadlift increasing in weight