FRIDAY

Warm-Up

2 Sets, For Quality

1:00 minute Cardio Choice

10 Deep Lunge Mountain Climbers

10 Kettlebell Taters

:30 second KB Dead-Bug

10 Alternating Bird-Dog w/ Pause at Extension

Weightlifting

Deadlift

Every 3:00 minutes, 5 Sets

1 x 4 @ 80%

1 x 3 @ 82%

1 x 3 @ 85%

1 x 2 @ 87%

1 x 2 @ 90%

Percentage is based on your 1-rep max Deadlift

Rest as needed between sets

After completing “Sandy”  perform:

800-meter run +

3 rounds of:

15 sit-ups

12 air squats

9 push-ups

Conditioning

For Time:

“Sandy”

21-15-9

Squat Cleans 50/35kg

HR Pushups