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