Warm Up: – 800m medball run
Then; 2 rounds NFT
30 DU or DU attempts
15 Wallballs
Strength: – Deadlifts – Based off of 1RM
8 reps @ 50%
8 reps @ 55%
6 reps @ 60%
6 reps @ 65%
4 reps @ 70%
4 reps @ 70%
2 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 85%
WOD: – For Total reps:
AMRAP 4
OH plate lunges @ 45/25
REST 3 min
AMRAP 4
KB swings @ “heavy”
