WARM UP
3 rounds:
200m machine
15 Sit up
10 / 10 Deadlift single leg
STRENGTH
Every 3:00 Minutes x3 Sets; At An Increasing Effort
Back Squat;
Set 1: 8 Reps at 75% of 1RM
Set 2: 5 Reps at 80% of 1RM
Set 3: 3 Reps at 85% of 1RM
CONDITIONING
EMOM 6
Each Set
Dual DB
Stance Straight Leg Deadlift - L
Even Minute: Max Unbroken Repetitions: Dual DB
Stance Straight Leg Deadlift - R
3 Sets;
1:00 Minute: Dual KB Alternating Deadstop Row
1:00 Minute: Rest
EMOM 6
Single Ark DB
Strict Overhead Press - L
Single Arm DB
Strict Overhead Press - R
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