Monday 1.14.19

Buy in:8 reps hip thrusts on bench with hip-circle, cat-camel, side-lying bridge, birddog, unloaded barbell good mornings.

Deadlift: 2x5@55/65%, 1xMax reps@75%

In 15 minutes complete as many rounds as possible of:

1 Strict Pull-ups (sub band-assisted pull-ups)

2 Deadlifts 155/225

3 Burpee Box Jump overs 20/24

Add a rep to each movement as you go. The next round would be 2 Pull-ups 3 Deadlifts,

4 burpee box jumps. The round after that would be 3/4/5 and so on.

Mike Alley