Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 20 minutes
Performance: Deadlift – warm up, then perform 2 reps at 70%, 2 reps at 75% and 2 reps at 80% of your 1RM or theoretical 1RM. Note: this should be a weight you could do 4 or 5 more reps at – DON’T MAX OUT – we are retesting the 1RM Deadlift NEXT week!
Fitness: 5×5 Deadlift @ RPE 7 + 20 sit throughs (or grasshoppers as a scale)
Part 2 – Conditioning:
Performance: “Annie” 50-40-30-20-10 reps for time of –
- Double-Unders
- Sit-ups
Fitness: “Fannie” 50-40-30-20-10 reps for time of –
- Parellette or BB hurdles
- Sit-ups
Want more? Optional challenge:
- Run 400m for time
