Warm-up
• 300 m Row
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 15 Hollow Rocks
• 15 Superman Rocks
• 15 Jumping Jacks
• 15 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Close-Grip Bench Press
• 10 reps @ 45% of 1RM Bench
• 8 reps @ 55% of 1RM Bench
• 5 reps @ 65% of 1RM Bench
• 3 reps @ 75% of 1RM Bench
• 1 reps @ 85% of 1RM Bench
Deficit Deadlift 4”
• 5 reps @ 30% of 1RM Deadlift
• 5 reps @ 40% of 1RM Deadlift
• 3 reps @ 50% of 1RM Deadlift
• 3 reps @ 60% of 1RM Deadlift
Testing
3 attempts:
• 1 Rep Max Weighted Pull-up
Conditioning
3 rounds for time:
• 400 m Run
• 12 Deadlifts BW
• 21 Wallballs 20/14#