Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Hip Extensions
- 3x20" Box Overs into a 10 yard sprint
Strength:
Deadlift 5rm (+10 lbs):
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 495x1, 545x1 (rack pull)
- Work Set: 465x4- I got the 5th rep off the floor but I felt like it would've been all back lifting so I stopped. I should get this next week.
Conditioning:
5 Rounds for total reps of:
- :30 of 40 lbs DB Hang Power Clean and Push Press
- :30 rest
- :30 of Strict Pull Ups
- :30 rest
- :30 of Burpees
- :30 rest
- 1:00 between rounds
Score: 136 reps.
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