17.4 DONE!

WARM-UP

60 seconds Single Unders
60 sec Light Jog on spot
60 Single Unders
60 sec Light Jog
10 naked bar Dl do this 2x
foam roll posterior chain, using single leg, ham, but, side flank, quad

5 min EMOM

5 sets of 5 jumps *Use 2 light dumbbells held at your side Sets are performed every minute on the minute

Deadlift reps and sets

10 x 2 x 60%

8 x 2 x 70%

4 x 1 x 80%

4 x 2 x 90%

push set to failure

18 MINUTE AMRAP

2 minutes Calories Row – 2 minutes Calories

2 minutes 10 meter shuttle run (Back wards and front) 2 length of parking lot

OPTIONAL

Double Kettlebell Front Rack Carry 2 x 2 length of parking lot

Single Leg Deadlift 2 x 8/side