A) Deadlift:
- 3×1 @ 90% + 1 set AMRAP (good form only)
- 310# 3×1 then x6
B) Deficit Tempo Deadlift:
- 3×5 @ 240# (5 seconds up, 5 seconds down, light tng)
C1) Press:
- 5×5 @ 88#
C2) Chest Supported DB Row:
- 5×12 @ 30# DB’s
Cardio:
- 20 min total
- Partner 1 Sled Drag down and back (40m)
- Partner 2: FLR hold
- x 2 rounds
- Assault bike x 2 min easy