Two sets of:
Med Ball Hamstring Curls x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)
A.
Take 2 minutes to draw out your footwork and do 10 jump and lands
And then . . .
Every minute, on the minute, for 15 minutes:
Jerk Dip + Jerk x 1 rep @ 75-80%
And then . . .
B.
Six sets of:
Deadlift x 3 reps @ 75% of 1-RM Deadlift
Rest 2-3 minutes
(deadstop on every rep)
C.
Every 8 minutes, for 24 minutes, complete:
Row x 1000 meters
Burpees over the Erg x 15 reps
C2B pullups x 15 reps