Strength:

Deadlifts

5  reps  at  60% 1RM

5  reps  at  65%

5  reps  at  70%

5  reps  at  75%

5+ reps at 80%

 

For quality and max reps at 80%

 

 

Conditioning:

200m Run

10 Wall-Ball Shots (20/14) @ (10/9′)

10 Uneven Kettlebell Push-ups*

10 GHD Sit-ups

20 Double Unders

 

3 rounds for time

 

 

Mobility:

Couch Stretch – 2:00 per leg

Banded Overhead Distraction – 2:00 per side

Hip Capsule Distraction – 2:00 per leg

 

For Quality

 

 

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