Strength:
L3: Deadlift 5×5 @ 70% 1rm
L2: Deadlift 5×5 @ 70% 1rm
L1: Deadlift 3×5 @ 70% 1rm
Conditioning:
L3:
Row 1km
70x Push-ups
70x Squats
Run 1 mile
L2:
Row 1km
50x Push-ups
50x Squats
Run 1 mile
L1:
Row 500m
40x Push-ups
40x Squats
Run 800m
*Push-ups and squats can be completed in any order or combination
Supplemental:
3×5-8 Glute Ham Raises
https://www.youtube.com/watch?v=8j5swE-m1b4 – Skip to 6:25. We are looking for a full glute ham raise.