STRENGTH/SKILL
Every 45 seconds, for 9 minutes (12 sets):
Deadlift x 1 rep @ 70%
*Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes
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METCON
As Many Rounds And Reps As Possible In 30 minutes:
Run 400 Meters
Sandbag Cleans x 6 reps or power cleans(135/95)
Sandbag Carry x 50′ or walk with weight on your back
Sandbag Squats x 6 reps or front squats (135/95)
Assault Bike/Row x 20 calories
Toes-to-Bar x 12 reps