Warm Up:
2 Rounds:
1 Minute Run-Bike-Row
7 Empty Bar Deadlift
10 Squat Therapy Reps

Strength:
Strict Press:
3×12
Yup 12 Reps. Be smart about your choice of weight for the sets. You want a weight that you can do all 12 reps WITHOUT having to rerack your barbell.

Workout:
21-15-9
Deadlift 225/155 INT-215/135 BEG-185/115
Dumbbell Thruster 50/35 INT- 35/25 BEG- 25/15
–Coaches Notes–
This should be a fast workout. With both weights for these specific movements being on the lighter side you should be able to keep the working sets at high rep counts. Time wise you should be aiming to stay UNDER 10 minutes so choose appropriate weights for both movements.

Optional Accessory Work:
Option 1:
Single Leg Deadlifts (Video Posted Below)
3×12
You can use a barbell or DBs/KBs for these lifts. Keep your core stable and your hips as straight/flat as you can keep them. Try to not turn your torso as you do them. These work stability/balance while they build strength in your hamstrings/glutes.

Option 2:
Weighted Box Step Ups or Lunges
40 Reps
For the weights use either DBs or KBs, ONLY if you are comfortable using weights. The count will be Left-Right=1 (You’re welcome)