Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Deadlift
Performance: Deadlift – start at approx 45% – perform 10 reps, rest approx 90 seconds between sets. Perform 4 total sets and increase weight each set to work to a heavy set of 10.
Fitness: Deadlift – work on form for deadlifts then perform 4 sets of 6-8 reps each increasing the weight for each set by 10/5 lbs. Rest approximately 90 seconds between sets.
Part 2 – Conditioning: “Tried and True”
Performance: AMRAP 12 min of –
- 9 True Push-ups
- 12 KB Swings (32/24lb)
- 15 Double-Unders*
*Add 15 DUs each round
Fitness: AMRAP 12 min of –
- 9 Elevated Push-ups
- 12 KB Swings
- 15 Single-unders*
*add 15 singles each round
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