Wednesday, July 6th, 2022

3 rounds

1 minute bike or row
10 med ball deadlifts
8 med ball squat cleans
6 inchworm to push-up
PVC deadlift demo and form check (5 minutes)

Every 1:30 minutes on the minutes x 5 rounds

Dynamic effort deadlifsts x 8 reps

every minute on the minute x 4 rounds
kettlebell swings x 4 reps

*the deadlifts should be light explode off the ground to your standing position and lower back to the floor with control. The kettlebell swings should be heavy.

4 rounds (8 minute cap)

3 wall walks
4 push press (135/96)
5 burpees over bar

-into-

2 recover walk/jog laps