Warm-up
• 400 m Run
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats
3 rounds:
• 10 Incline DB Bench Press AHAP
• 10 DB Bent-over Rows AHAP
Strength
Deadlifts (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Conditioning
“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time:
• Deadlifts 1.5 BW
• Bench Press BW
• Cleans 3/4 BW