A) Every 2:30 minutes for 4 rounds:
8 Romanian deadlifts (135-225lb/95-155lb) + 8-12 plyometric push-ups
B) 4-5 rounds for quality of:
2-4 wall walks
6 strict knees to elbows
8-10 kipping pull-ups
8-10 double db box step overs (50/35lbs to 24/20")
Rest as needed after each round
*20 minute time cap
*Can also practice butterfly or CTB pull-ups. If you don’t have kipping pull-ups, modify to 8-10 kipping swings or 30 seconds of kipping pull-up practice.
