Warm up:
3 Rounds of
10 Deadlift (60/40Kg)
10 Burpees
10 Vertical jumps
Strength:
Strict Pull ups
10 Rounds of
7-7-8-8-9-9-8-8-7-7
HERO Workout McGhee
Max rounds in 30 minutes 5x Deadlifts (130/60Kg) 13x Push-ups 9x Box jumps (24 inch)
Postworkout:
Row or bike for 5 minutes total time (rest as needed)