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Strength – Deadlift (rest no more than 2 sec between each rep, rest 2 min between each set)
Maintain Proper Form For All Sets
1×10 @ 60% of one rep max
1×8 @ 65%
1×6 @ 70%
1×6 @ 75%
1×6 @ 80%
rest 5 min
Stamina – Run 800m then
3 Rounds for time:
10 Push Presses 115#(guys)/#75 (girls)
20 Box Jumps (if no box, use bench or back of engine)
10 KB Swing (55/35) If no kettle bell, use a dumbbell
then 50 butterfly sit ups
