Strength:
1RM sumo deadlift
– 20’ to Establish
Conditioning:
For time:
50 Sumo deadlift 70/53
40 Russian KBS
30 goblet squats
Accessories:
8×1 max height jumping reach
6×1 overhead squat
5x5ea SA front rack KB single leg bias box squat
4×15(ea) 3 foot position body weight calf raises
1×100 Hanging Strict weighted leg raises(above parallel but controlled reps)
Cardio:
For time:
10 rounds
1000m bike erg
15 jumping air squats
15 weighted sit ups
