Warm-Up:

A. 3 minutes of Erging 

B. Dynamic stretching 

C. Two of: 

- 15 Good mornings 

- 5-10 Pull-ups 

- 5 Box jump overs 

Workout 

Skill/Conditioning:

A. Deadlift 

- Set 1: 5-10 @ 30% of 1 RM

- Set 2: 5 @ 50%

- Set 3: 5 @ 60%

- Set 4: 3 @ 70%

- Set 5: 1 @ 80-85% 

- Set 6-8: 5-8 @65-75% 

B. Every 6 minutes for 24 minutes of:

- 500 meter row

- 15 Box over jumps

- 10 Pull-ups

**Scale the box jumps to 10 if needed** 

 

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