WARM UP

Ladder Drills x 2 Ea.

• High Knees
• Lateral High Knees – R
• Lateral High Knees – L
  • then 20 air squats + 15 KBS
• Icky Shuffle
• Wide-outs
• In-in-out-out
  • then 15 air squats + 10 KBS
• Lateral In-in-out-out-R
• Lateral In-in-out-out-L
• Tuck Jumps
  • then 10 air squats + 5 KBS

STRENGTH

a1. DEADLIFTS

Set 1 – 5 reps Deadlifts

Set 2 – 4 reps Deadlifts

Set 3 – 3 reps Deadlifts

Set 4 – 2 reps Deadlifts

a2. 5/5 SA DB Split Jerk

a3. 10/10 SA DB Bench Rows

*Rest 60s

METCON

AMRAP 5 Min

• Buy in: 400M Run
• 12 Deadlifts – 135/85
• 12 Lateral burpee over the bar

*Rest 3 minutes/stretch

AMRAP 5 Min

• Buy in: 400M Run
• 9 Deadlifts – 155/95
• 9 Lateral burpee over the bar

*Rest 3 minutes/stretch

AMRAP 5 Min

• Buy in: 400M Run
• 6 Deadlifts – 175/105
• 6 Lateral burpee over the bar