Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Deadlift 1RM
Warm-up and build to a new 1 rep max Deadlift vs a 18:00 time cap.
Deadlift 1-1-1 … continue until a 1RM has been established
or
Build to a heavy single and work five sets at that weight.
Post scores to comments.
“Spruce Trap”
7 Rounds for time vs. a 14:00 time cap
10 x Box Jump Overs (24/20″)
10 x Bumper Ground-to-Overhead (45/35lbs)
10 x Burpees
Post scores to comments.
Skill Development
Complete for time or as few sets as possible vs. a 6:00 time cap
For time x 200 Hollow Rocks
Fewest sets as possible x 2:00 Cumulative L-Sit
Deadlift
170# PR
Spruce Trap
13:50 25# BP