1. Deadlift:

50% x 5

60% x 5

70% x 3

75% x 3 x 3

*4 sec eccentric on all reps

* silent touch n go

* Superset: Band straight arm pressdown x 10

2. 3 Rounds:

  • Reverse Plank hold x 30 sec
  • Prone T’s x 10
  • Band side steps x 10+10

3. How fast can you complete 1,000m Row?

4. How fast can you complete:

100 Double Unders

100 sit-ups