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:
L3 & L2:
3 minutes of:
Max rep burpees
Rest 1 minute:
5 Minutes of:
Max calorie row
Rest 1 minute:
7 Minutes of:
Max rep double-unders
L1:
3 minutes of:
Max rep burpees
Rest 1 minute:
5 Minutes of:
Max calorie row
Rest 1 minute:
7 Minutes of:
Max rep single-unders
Supplemental:
3×15-20 Back Extensions.
-Weight as needed.