-10 Minutes to work up to heavy single Deadlift
Then:
3 Rounds of
-20 Deadlift @30% 1RM (Coaches will explain rules on deadlifts for these 3 rounds)
Then:
12 x 30:90 of:
-Row, AirDyne (time)
or
12 x 100 Meter sprint run (distance)
*during each “Rest” period athlete must do 5x Push-up
Cool Down: Cobra stretch. Samson stretch. Couch stretch.
