Tempo Deadlift
3-3-3-3-3-3
Regular pull off ground, 5 second negative.
*After each set, complete 3 wall climb + 3 m lateral wall walk
Conditioning
For Time:
250 Meter Row, 21 Deadlifts (100/70 kg)
250 Meter Row, 21 Strict Ring Dips
250 Meter Row, 15 Deadlifts (100/70 kg)
250 Meter Row, 15 Strict Ring Dips
250 Meter Row, 9 Deadlifts (100/70 kg)
250 Meter Row, 9 Strict Ring Dips
Cap time 18 mins
Overload
Core Maintenance. only rest between set, not for time 4 sets of:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Russian Twist