18-15-12-9-6-3 reps, for time of:

Sumo Deadlift High-pull, 95/65 lbs

Box Jump Over, 24/20 in

TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes

STIMULUS and GOALS
Stimulus will be moderate to moderate high. Athletes will be moving quickly through this workout and may be surprised how fast it spikes your heart rate. Athletes should maintain steady breathing on the high pulls and be mindful of picking the feet up on the jump, as loss of focus will result in a foot catching on the box. Pace out the first few rounds to keep the heart rate at bay. Once the round of 12’s is complete, then it’s time to party.

1-1-2 Dumbbell Bench Press 4×8

* Use the same weight for each set.

* Rest 1:30 between sets.

RPE 8

Banded Tricep Extensions : 4×10, rest 1:30

RPE 7