1. Warm-up – Leg Swings, Back Twist, PVC
3 Slow Rounds:
10 Cal on Row
10 Push Ups
10 RDLs 115/75lbs
2. Strength
Deadlift 4×4
The first three sets are warm-up sets between 60 and 75%. The final set is only working set at 82.5%. All percentages are based off of your 1RM.
3. Met-Con
For Time:
40-30-20
Push Press 95/65lbs
Box Jumps 24/20″
Pull-Ups
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