Warm-up & Mobility: 15 Minutes
Strength: DL 4×5 – 65%, 80%, 90%, 102% – working percentages off 3RM (not your new one but the one you established on the last 3RM test day)
Conditioning:
- 400m Run
- 40 Wall Ball (20/14lb)
- 300m Run
- 30 Sit-ups
- 200m Run
- 20 KB Swings (24/16k)
- 250m Row
- 30 Sit-ups
- 375m Row
- 40 Wall Ball
- 500m Row
(Athletes can work up or down, or if rower is in contention you may run instead of row.)
