A. Dynamic Stretches
B. (3 rounds)
15 RDLs 45/35
15 barbell bent over rows
15 barbell bicep curls
C. (For Strength/ Technique)
Deadlift
5-5-5
3-3-3
(Build by feel; first set starts 60%+)
D. (6:00 clock)
0:00-2:00:
15 deadlifts 315/225lb
For remainder: max double unders
2:00-4:00:
12 deadlifts
For remainder: max double unders
4:00-6:00:
9 deadlifts
For remainder: max double unders
E. Static stretches
A. Dynamic Stretches B. “Steps For Saturday” (Teams of 4) (34:00 clock) 2 rounds: (5:00 clock) 300m team run 30 synchronized dbell hang...
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 6:00) 5 shuttle runs (50’) -weighted plank 45/35lb (Switch every round)...
A. Dynamic Stretches B. (3 rounds) 15 heel elevated goblet squats 30 Russian twists (Pick load for strength) C. (For Strength/ Technique)...
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