Warm Up:
Elliptical
10min/10 incline/15 resistance/160 spm
Workout:
3 Rounds
10 pull-ups (wide/narrow/wide grip)
1 min plank
Deadlifts (double overhand grip)
10 – 135lb
10 – 185lb
10 – 225lb
2 x 10 – 225lb (mixed grip)
Hang Cleans
10 – 90lb
3 x 10 – 135lb
Seated Cable Rows (close grip)
10 – 140lb
10 – 200lb
Cash Out
6 – 200lb/6-180lb/6-120lb
Cool Down:
Elliptical
5min/10 incline/16 resistance/150 spm
5min/10 incline/15 resistance/160 spm