Warm up in 2 Parts:
Part One
Rowing Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill
Part Two
1:00 Plank
1:00 Plank
*Before beginning, complete several sets of deadlifts with lighter weight and work up to the recommended weight for your option below.
Option 1 > 3 Months
For Time
20-15-10-5
Deadlifts 95/135
Option 2 < 3 Months
For Time
20-15-10-5
Deadlifts 65/95
Option 3 < 1 Month
For Time
10-8-4-2
Deadlifts 45/65
Cool Down:
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