Strength
1A) Deadlift
Performance:
- 4 x 1.1
There is no tempo restriction. Rest 2 seconds between reps.
Fitness:
- 4 x 2-3 @ 31X1
1B) Push Ups
- 4 x 5-7 @ 21X2
Performance: Strict Dips
- 4 x 5-7 @ 21X2
Conditioning
Every minute, on the minute, for as long as possible:
- Minute 1: Calorie Row or Bike x 10/7
- Minute 2: Burpees*
*The first round you will do 2 burpees. The second round you will do 4 burpees. You will continue to add 2 burpees every round until you cannot complete the prescribed work. Stop at 24:00 (round 12).
If you do not believe you can get past round 5 (10 burpees), you will only add 1 burpee each round.