Lifestyle & Unloaded
Every 2 min for 5 sets
5 per side single arm Deadlifts @ 33×1 (keep object inside feet)
*optional 30s Superman hold after Deadlifts
27 – 21 – 18 – 15 – 12 – 9 – 6 – 3 (20 min CAP)
Jumping Pull-ups
KB Deadlifts
Seated DB Press
Run 200m between each set (7x)
Fitness & Performance
Every 2 min for 5 sets
3 Sumo Deadlifts
For time (10 min CAP)
21 – 15 – 9 reps of
Strict Pull-ups or Banded Strict Pull-ups
Strict HSPU or Seated DB Press
Into
For time (10 min CAP)
21 – 15 – 9 reps of
Deadlifts (100/70kg)
Run 400m after each set up Deadlifts (3x)