Strength:

Deadlifts

7-7-5-5-3-3-1-1

Start at 55% 1RM. Increase by 5% each iteration.

 

For Quality

 

Conditioning:

Complete as many rounds as possible in 9:00 of:

10 Box Jumps (30/24″)

5 Handstand Push-ups

10 Kettlebell Swings (70/53)

 

…then run 800m and rest, 8:00 cap

 

Complete as many rounds as possible in 7:00 of:

10 Box Jumps (30/24″)

5 Handstand Push-ups

10 Kettlebell Swings (70/53)

 

For Score

 

Mobility:

Couch Stretch – 2:00/leg

Overhead Distraction – 2:00/arm

Quad Smash – 2:00/leg

 

 

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