Speed Deadlift 7×2
150 reps any way you want it of Burpees and Pullups
Pullups: Chin above bar. Full extension of elbows at the bottom. You can kip, but no excessive kipping (“C” position or shins parallel to ground)
Burpees: Plank position at the bottom. Hands over head that the top and feet must leave the floor.
*Record board attempts must be video recorded.
4×10 at a brisk pace
Ring Hamstring Curls
DB OH Tricep Extension
Weighted Russian Twist
BB Upright Row