Friday

Strength/Conditioning

Every 90s for 5 rounds:

5 banded deadlifts (light + fast - roughly 60% of most recent heavy single)

Round 5 = remove band and complete as many deadlifts as possible in the remaining time

Rest 3 minutes

Every 90s for 5 rounds

Offset front foot elevated split squats (Kb in rack position, same side as elevated front leg) - 10 reps per leg - go heavy

Round 5 = after split squats, drop weight and perform max jumping lunges in remaining time

Rest 3 minutes

Every 90s for 5 rounds

3-5 rope climbs

Round 5 = after rope climbs, perform max rep barbell curls

Cash Out

Hollow Hold - :20s on, :10s off x 8 rounds