Warm Up
Dynamic Drills
2 Rounds
- 5 Inchworms
- 10 Good Mornings
- 10 Russian KBS
Strength/Skill
A.
- Build to a 3RM Deadlift @ 20X0
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
MetCon
Whole Life Challenge Retest
Complete as many reps as possible in 11 minutes of:
- Run 800m
- 75 Air Squats
- 50 Sit Ups
- 25 Push Ups
- AMRAP Burpees in the time remaining
Score is total reps
