Warm Up
3 sets
10/8 cal bike
10 Alt DB Hang Snatch
10 Alt V-Ups
10 Lunges
Strength
4 rounds
:30 Max DB Bench Press+:30 Max Push Ups
2 min rest
Workout
50 Burpees
then 4 rounds
20 deadlifts 165/115
20 goblet step back lunges 50/35
*15 min cap. Men will complete the 4 rounds first and then move to the 50 burpees.
T1: Modify as needed
T2: as written
T3: 30 reps of each