WARM UP
6R/6L cossack squats + 12 single KB cleans + 18 jumping jacks – 4x
Then,
Stretch (bands)
Then,
Deadlifts – 12, 10, 8
ADVANCED
STRENGTH
Deadlifts – 7×3@70% (singles; no mixed grip) + 3×10@55% (TNG)
INTERMEDIATE
STRENGTH
Deadlifts – 7×3@70% (singles; no mixed grip) + 3×10@55% (TNG)
BEGINNER
STRENGTH
Deadlifts – 7×5
ADVANCED
WORKOUT
In a team of 3 complete:
10 DB plate step on and overs 45/35
20/16 cal bike (AFAP)
15 slam balls 40/30
**6x (each); when bike is done next person starts**
INTERMEDIATE
WORKOUT
In a team of 3 complete:
10 DB plate step on and overs 30/20
15/12 cal bike (AFAP)
15 slam balls 30/20
**6x (each); when bike is done next person starts**
BEGINNER
WORKOUT
In a team of 3 complete:
10 DB plate step on and overs 10/8
12/9 cal bike (AFAP)
15 slam balls 15/10
**6x (each); when bike is done next person starts**