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Warm up

Every 15” for 4’

1.air squat

2.mountain climbers

3.superman

4.Jumping lunge


Strength

5x3 Double over hand deadlift from deficit 4”/2”

**NO ROUNDED BACKS


3x8 SLRDL

**This should be heavier than your warm up weight


3x8 Barbell bent over row


Conditioning

80-60-40-20 Double under

40-30-20-10 Hollow Rock

20-15-10-5 Strict Handstand push up


Scales

Double under

20 high jump singles + 3 TNG tuck jumps


HSPU

L1: Strict with multiple ab mats

L2: Kipping HSPU

L3: Strict DB press


Hollow rock=ab mat sit