Strength
1A) Deadlift
Performance: 5/3/1
- 3 @ 70%
- 3 @ 80%
- 3+ @ 90%
Use 90% + 10lbs as your training max.
Fitness:
- 4 x 2-4 @ 31X1
1B) V-Up
- 3 x Max effort set
Conditioning
In a team of 3, in 15:00:
- Row for distance (alternating every 250m)
- Complete 15 Russian kettlebell swings (70/53) after each row