Warm-up & Mobility: 15 Minutes

Strength: Deadlift 2-2-2-2 (4 worksets increasing in weight to a heavy but not maximal load.) Your last set should be 5% less than your heaviest set from last week. This is to concentrate on FORM over WEIGHT so we can test the 1RM in about 2 weeks.

Conditioning: For time:

  • Run 200m weighted
  • 30 Thrusters (95/65lb)
  • Run 200m weighted
  • 40 Grasshoppers (L+R=1)
  • Run 200m weighted
  • 50 Sit-ups