Warm up:
2 Rounds of 12 reps
Bandy good mornings
1 min. of jump rope
Barbell Deadlift (50-60Kg)
Bandy push ups
Strength:
EMOM for 10 minutes
Bar musle up
Weighted pull up
Výmyk
Hero workout:
McGhee
Max rounds in 30 minutes 5x Deadlifts (275#) 13x Push-ups 9x Box jumps (24 inch)
Postworkout:
3 Rounds of
max toes 2 bar