Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: ISO Deadlift – 4 sets of 5 at 50-60%. Keeping the bar in contact with your legs at all times, create tension on the bar and pull to break the floor. Pause for a full second then at that position and then pull through to finish.
For those who “hate” deadlifts – consider trying the sumo deadlift today (work lighter).
Fitness: For newer athletes, perform 4 sets of 5 reps with standard deadlift form, working up to a 7 RPE
Part 2 – Conditioning: “Redundancy”
Performance: 4 RFT of –
- 12 Box Jumps (24/20″)
- 12 Calories on the rower
- 2 Rope Climbs
Fitness: 4 RFT of –
- 12 Box Jumps or step-ups
- 12 Calories on the rower
- 2 Rope Climbs or rope climb progressions
