Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Deadlift – working in sets of 2 working percentages off your last 3 rep heavy set. Perform sets at 90%, 95%, and 100%. If you are still feeling fresh, perform 2 reps at 102-105%.
Fitness: Perform 6 one-legged Deadlifts with a KB on each side followed by 5 V-ups and a 30 second hollow body hold.
Part 2 – Conditioning: “Bingo”
Performance: 3 RFT of:
- 500m row (or 400m Run)
- 12 Deadlifts at BW*
- 21 Lunge Steps with 45/35lb plate locked overhead (L+R=2)
*Weight should not exceed 60% of your 1RM
Fitness: 3 RFT of:
- 500m row (or 400m Run)
- 12 DLs at 5 RPE
- 21 Lunge Steps with plate locked overhead (L+R=2)
