Fitness and Performance
10-15 minutes working up on Dead lift technique, loading is based on stability and form.
5 x 400 m row
Work Rest Ratio 1:1
Goal is consistency, not max effort.
Keep your SPM under 28 and keep each piece within 5 seconds of each other.
Sport
10-15 minutes working up to a heavy 3 RM Dead lift
4 sets for times:
10 DL @60%
20 box jumps (step down) 24″/20″
40 DU
Rest 2 minutes between sets.
Goal is to go unbroken on each movement, each set.
