Mobilize, then:
Warm-Up Prep
Two rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
20 Bodyweight Hip Bridges
15 Medball Squats
10 Medball Presses
100 Foot Sandbag Bearhug Carry (slow pace)
A.
Take 20-25 minutes to build to a 1-RM Deadlift
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
35-49:
Eight rounds for time of:
200 Meter Run
4 Chest-to-Bar Pull-Ups
8 Wall Ball Shots (20/14 lbs to 10/9′ target)
10 Box Jump Overs (Jump up, step down – 24/20″)
8 Wall Ball Shots (20/14 lbs to 10/9′ target)
4 Chest-to-Bar Pull-Ups
Rest 60 seconds