CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Deadlift 70%x1, 80%x1, 90%x1+
Work up to 90% of your 1RM and perform one set max reps @ 90%
WORK CAPACITY:
AMRAP in 6 minutes of:
3 Bar Facing Burpees
3 Deadlifts (225/155)
6 Bar Facing Burpees
6 Deadlifts (225/155)
9 Bar Facing Burpees
9 Deadlifts (225/155)
Etc…
