STRENGTH:
Traditional or 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 2 rep max for the day.
Working Sets
Beginner: 5 x 5 at last set of 5 from warm up.
Intermediate/Advanced: 5 x 2 @ 92% of two Rep.
CONDITIONING
100Ft Handstand Walk
50 Double Unders
100M Run
75 Ft Handstand Walk
50 Double Unders
100M Run
50 Ft Handstand Walk
50 Double Unders
100M run
*Modify HS Walk with Box Walk (3 Per 50 Ft) Wall Climbs (4 Per 50 Ft)or Bear Crawl (double the distance)
CORE/MOBILITY
1 Min Thread the Needle
1 Min Forward Fold