Warm Up
Jump rope 1 min.
Stretching
Strength
Stronglifts 5x5 - w/o "A" +4
5x 5 squat @ 115#
5x 5 bench press @ 110#
5x 5 barbell row @ 110#
Power
Kettlebell Complex @ 53#
3 Rounds of
30x two handed kettlebell swing
10x swing clean
10x swing clean & press
10x dead snatch
10x sumo deadlift high pull
10x cross chop
3 minute rest between rounds
Round 1: 00:07:16
Round 2: 00:07:26
Round 3: 00:08:01
Bonus
3 Rounds of
4x hanging handle pull up
10x push up
Total time: 01:11:00
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