Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 1RM test (Beginners should hit a heavy 3 or 5)

Conditioning: (The conditioning portion of today’s work is optional for those going for true 1RM) – For total working time AND time for each task –

  • Row 1000m AQAP
  • Rest 3+ minutes (but start at the top of a minute so you can note your time)
  • Run 800m AQAP
  • Rest 3+ minutes
  • 100 DUs