Shots Fired

Warm-up:

200 M Run/Row

2 x 10 each Leg Lunge Sequence

30 Glute Bridges

40 Cobra Back Extensions (The last part of Y-T-Cobra)

Then,

2-3 sets of 5-8 reps progressively heavier deadlifts


Option 1 > 3 Months

Complete for time:

200 m Run/Row or 1:00 Assault Bike

30 Deadlifts 95/135

30 Burpees

200 m Run/Row

25 Deadlifts 95/135

25 Burpees

200 m Run/Row

20 Deadlifts 95/135

20 Burpees

200 m Run/Row

15 Deadlifts 95/135

15 Burpees

200 m Run/Row

10 Deadlifts 95/135

10 Burpees


Option 2 < 3 Months

Complete for time:

200 m Run/Row or 1:00 Assault Bike

20 Deadlifts 65/95

20 Burpees

200 m Run/Row

15 Deadlifts 65/95

15 Burpees

200 m Run/Row

10 Deadlifts 65/95

10 Burpees

200 m Run/Row


Option 3 <1 Month

Complete 4 Rounds of:

100 m Run/Row or 30 seconds Assault Bike

10 Deadlifts 45/65

10 Burpees


Cool Down:

Child's Pose

L