Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Deadlift – establish a 1 RM
Fitness: Deadlift – 5×5 @RPE 7/8 – 20 grasshoppers after each set
Part 2 – Conditioning: “Level II Benchmark”
Performance: For time –
- Run 400m (once)
Then 3 rounds of –
- 5 Pull-ups
- 10 KB Swings (24/16k)
- 10 Burpees
Goal is to complete as RX in under 6:00 for men / 6:45 for women.
Fitness: For time –
- Run 400m (once) or Row 500m
Then 3 rounds of –
- 5 Pull-up progressions or 10 Ring Rows at the hardest position
- 10 KB Swings
- 10 Burpees
