WARM UP:
6 DEADLIFTS
6 SDHP
6 SQUAT CLEANS
6 STRICT PRESS
6 SPLIT JUMPES (6 EACH LEG)
3 ROUNDS
M LB 75,95,115/F LB 45,55,65
OR PVC
THEN:
"JONESWORTHY"
SQUATS 80,64,48,32,24,12
KB SWING 40,32,24,16,12,6
PULL-UPS 20,16,12,8,6,3
FOR TIME
OR
"SPARROWS DOZEN"
12 DEADLIFT @ BODY WT
12 PULL-UPS
12 PUSH-UPS
12 BALL SLAM @20LB
12 ROUNDS FOR TIME
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