Warm up

200m run
20 SPCs
20 Hollow rocks
20 Banded GMs
200m run
20 SPCs
20 SA Swings
20 SA Thrusters
200m run
20 SPCs
10 BB RDLs
10 Tempo Deadlifts
10 3 Point Position Paused Deadlifts

Deadlift Primer

Alternating On the Minute x 10:
Minute 1 – 45sec Gymnastic Practice
Minute 2 – 5-4-3-2-1 Deadlifts

Conditioning

“Jelly Belly”
50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts
40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts
Rx Barbell – 102.5/70kg