This workout goes back to the posterior chain, focused on strengthening the glutes and hamstrings. The metabolic condiioning workout has a 9 minute cap so work hard but make sure the clock doesn't get away from you. Finish with your compex with the Glute pad placement shown below.



Sumo Deadlifts 3×5


 For Time:

40 Pull Ups

30 Ring Dips

20 Clean and Jerks @ 115/80#

10 Burpees

** 9 Minute Time Cap

Compex Workout

Pad Placement will be:

Pad Placement: Glutes

Program: Resistance