Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

5x3 Dead lifts working up to max workout weight. Warm up Pull Ups between sets.

Workout:

With a partner

Partner Run 400m

60 Dead Lifts, 135/95

40 Lateral Burpee Over Barbell

20 Pull-ups

40 Dead Lifts 185/125

30 Lateral Burpee Over Barbells

20 Pull-ups

20 Dead lifts 225/155

20 Lateral Burpee Over Barbells

20 Pull-ups

Partner Run 400m

* One works, one rests.