Warm up
3 rounds
10 side lunges
10 soldier kicks
10 bird dogs
4 rounds
10 DB stiff leg deadlifts
4 spiderman lunge
10 DB supine lat pullover (view here)
5 Rounds
10 Deadlifts (115/75)(95/65)
10 Box Step ups (30"/24")
100 m Row
Strength
4*12 DB Bent over Rows (moderate, moderate/heavy)
:60 rest between sets
4*8 Lat Pulldowns (moderate, moderate/heavy)
:60 rest between sets
4*15 seated rows (moderate, moderate/heavy)
:60 rest between sets
4*10 Hammer Strength Lat Pulldown
:60 rest between sets
Conditioning
20:00 AMRAP
12 Deadlift (155/115)(135/95)(115/75)
12 Box Jump (30"/24")
250 m Row
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