***STRENGTH & CONDITIONING***
WARM-UP
3 SETS
100m Run
4 Hand Release Push-Ups
8 Hollow Rocks
12 Stiff-Legged Deadlift*
*Empty Barbell. Movement starts at mid-shin or slightly above. Return the bar gently to the ground after the 12th rep.
STRENGTH
4×3 @ 80-85%
Deadlift*
*Base percentages off 2-Rep Heavy.
WORKOUT
AMRAP x 14 MINUTES*
20-15-10
Burpees
Deadlift
*After Each Full Set, Complete a 200m Run. Ex: 20 Burpees + 20 Deadlifts + 200m Run. Once you complete the round of 10, start back at 20.