Strength:
L3: Deadlift 5×5 @ 70% 1rm +5-10
L2: Deadlift 5×5 @ 70% 1rm +5-10
L1: Deadlift 3×5 @ 70% 1rm +5-10
Workout:
Body Weight Dead Lift Hold for time
load bar with body weight. Double OVERHAND grip dead lift and hold for max time.
5 attempts with 1 minute between efforts
Rest 5 minutes and then:
L3:
30x T2B
800M run
30x T2B
L2:
20x T2B
800M run
20x T2B
L1:
30x Situps
800M run
30x Situps
Supplemental:
3×15-20 Back Extensions.
-Weight as needed.