Warm up: Tabata Resistance band pull down Box step ups Barbell good mornings Strength: 10 minutes EMOM of weighted Pull ups (2-5Kg/10-16Kg) 3-4-5-6-7-6-5-4-3-2 Hero workout TK: Max rounds in 20 minutes
8x Strict Pull-ups
8x Box jumps (36 inch)
12x KB swings (72#) Postworkout: 6 min. EMOM Double unders Women: 30-40 Men: 60-100 Venda: 100-120 ;-)