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Strength

Fitness: Deadlift, 4×2 Linear Progression

Performance: Deadlift, 5@70%, 3@80%, one cluster of 4+(1) @ 90%. For cluster aim is to get at least 4 reps (15 seconds rest between each), additional reps can be added as long as form is consistent.

Conditioning

4 Rounds

  • 300m Run
  • 8 Box Jumps (24/20)
  • 12 KB Swing (70/53)

Rest 1 Minute