3x250m Row each
1 Partner work, 1 partner rest. Partner resting stretch hamstrings/low back
*Mash Legs and low back/hips
Deadlift Off Blocks
Just below knee height
2x10 Deadlift off blocks (just below knee caps) @60%
-Focus is on speed for the lockout.
-Each rep is performed as a single rep. NO touch n go.
-Keep deliberate speed on every rep and drive the hips into the bar.
Metcon (No Measure)
10 Russian KB swing AHAP.
4x10 Each leg
KB Single leg deadlift
Assault bike easy 5 minutes
Figure 4 stretch