A.1 Deadlift 3@70%, 3@80%, 3@90% and 10@50% of TW = 90% of 1RM
A.2
Run 10 x 100M OTM
A.3
Max L-Sit
3 x 1 Minute Planks
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A.1 Press 70% x 3, 80% x 3, 90% x 3+ and 50% x 10 of TW = 90% of 1RM
A.2
Run 400M
10 Rounds
7 Chest 2 Bar Pull Ups
7 Ring Dips
Run 400M
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A.1 Back Squat 65% x 5, 75% x 5, 85% x 5+, 50% x 10 of TW = 90% of 1RM
A.2
5 Rounds
5 Power Cleans #185/#130
10 Box Jumps
20 Walking Lunges
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In teams of 2:
4 Rounds
50 Box Jumps
60 Walking Lunges
70 Sit Ups
80 KB Swings
160 Lateral Bar Hops
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