10 Barbell Good Mornings
10 Barbell Push-Press
30/30/30 Jump Rope (single-under, single leg, single under)

Tempo Deadlift

5 x 3 Tempo Deadlift

Notes:

• 5 Second Lower, 0 Second Pause, Explode Up.
• Add weight each set if possible.
• Lift every 2:00

3 Sets
1:00 Max Strict Pull-Ups
Rest 0:30
1:00 Max Push-Ups
Rest 0:30
1:00 Max Box Jumps
Rest 2:00

Notes:

• Pull-Ups: Choose scaling option that allows between 8-15 reps.

• Push-Ups: Ugly push-ups are easy to do. Beautiful push-ups are the goal!

• Box Jumps: Choose a challenging, but confident height for the box. Step down between each jump.

Hip Extension (2-3 min). Squeeze your butt!