Five sets of:
Deadlift x 3 reps (Heavy across. Sets should be heavier than your sets from last Friday)
Rest 2 minutes
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 12/8 Assault bike calories
Minute 2 – 10 Burpee box jump overs
Minute 3 – 4 Wall climbs
Please increase or decrease the prescribed reps to make this workout as challenging as possible, but manageable for your current ability level.
For those who wish to scale up the workout replace the wall climbs with 8 strict handstand push ups.