WARMUP
Jog 400
or Row 600 m
Group Dynamic Stretch
Group PVC Roll
or Row 600 m
Group Dynamic Stretch
Group PVC Roll
DEADLIFT
Determine your 1 rep max (coach assisted)
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max
21-15-9
15 Minute Time Cap
21 K2E
15 push press 75/45
9 Box Jump 24/20
100m kb farmers carry
21 K2E
15 push press 75/45
9 Box Jump 24/20
100m kb farmers carry
