STRENGTH:

Trap Bar Deadlift

10 Min Warm Up

Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.

Intermediate/Advanced: Work up to a 3 rep max for the day.

Working Sets

Beginner: 5 x 5 at last set of 5 from warm up.

Intermediate/Advanced: 5 x 3 @ 87%of three rep.

CONDITIONING

Eight Rounds for Time

100M Sprint

10 Unbroken Wallballs (20/14)

30 Double Unders

:30 Rest Between Rounds

CORE/MOBILITY

1 Min Saddle

1 Min Downward Dog

WORKOUT OF THE DAY