Movement Prep:

  • 2 Min Hamstring Roll
  • 2 Min Bow-and-Arrow Stretch

Warm-up:

  • 7 Min Agility Course

Strength:

Every 90 Seconds

  • 1-1-1-1-1-1-1 Split Jerk

Conditioning:

Teams of 2,3 or 4 w/2 Athletes working at a time

3 Rounds of 4 Min w/2 Min Rest Between Rounds

  • Athlete 1: Deadlift
  • Athlete 2: Rest
  • Athlete 3: 15m Box Push
  • Athlete 4: Rest

Rotate each 15m Box Push Rx - Start 135/95 Deadlift & 6 x 45lb/25lb+5lb on Box

Scaled - Use less weight on starting bar and on box

**Round 1 is Light Deadlift & Heavy Box, Round 2 is Medium Deadlift & Medium Box Round 3 is Heavy Deadlift & Light Box. Weight transfers from box to bar during rest Score Total Deadlifts and Total Box Pushes

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