Warm Up:
10 min – Elliptical 10 incline/15 resistance/150 spm
Work Out:
3 Rounds
10 Pull-ups (alt. sets between wide and narrow grip)
1 minute plank hold
Deadlifts
10 – 45lb (warm-up)
10 – 135lb
10 – 205lb
2×5 – 225lb
Hang Cleans
10 – 45lb (warm-up)
10 – 90lb
10 – 135lb
2×5 – 155lb
Cable Rows – split cables
10 – 50lb (warm-up)
10 – 120lb
10 – 180lb
5 – 210lb
7 – 120lb (cash out)
Cool Down:
10 min – Elliptical 10 incline/15 resistance/155 spm