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)