Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 1RM Deadlift – Take all the time you want and then, bust out in burpees

Fitness: Deadlift – work with your coach to determine your rep scheme; work to a heavy single or triple

Part 2 – Conditioning: “5 minute max burpees” (optional)

Performance and Fitness: As many reps as possible in 5 minutes of:

  • Burpees