“If you are trying to change your life, be willing to change your priorities to do it.”
Primer: 3 Rounds – 30 Seconds of each of the following
Deadbugs
Single Leg Deadlifts
Single Leg box step ups (10 per side)
Shoulder Taps
Strength: Deadlift 10 Minutes to build to a heavy triple
Conditioning Prep:
Walk Through Speed (1 Round each partner)
Sprint Through Speed (1 Round each partner)
Game ready speed (1 round each partner)
Conditioning: AMRAP 20 – Teams of 2
5 Deadlifts @ 275/185
13 Push Ups
9 Box jumps @ 24/20
Partner A does a full rounds then Partner B does a full round.
Performance: 5 Deadlifts @ 225/155 | 13 Push Ups | 9 Box jumps @ 24/20
Fitness: 5 Deadlifts @ 185/125 | 13 Push Ups | 9 Box jumps @ 24/20
Fitness Light: 5 Deadlifts @ 135/95 | 13 Push Ups on a box | 9 Box jumps On 4 Plates
Bonus: ROMWOD