LIFT

Tempo Deadlift 6 x 4

Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 4 sets.

Tempo 1031 Lift 1 count 0 pause at top Lower 3 count 1 count pause at bottom to reset.

WORKOUT

Performance
21-15-9
Box Jumps 30/24”
Hand Stand Push Ups (Skull Mat or MMA Mat Rx)
Knees to Elbow

Fitness
21-15-9
Box Jumps 24/20”
HR Push Ups
Sit Ups

BASICS