Warm-Up
Monster Walks
A.
Deadlift 1-RM Rest 2-3 minutes between sets:
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-8 – 1 rep @ 90%
(3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps
Station 2 – Single-Arm Dumbbell Row x 8 reps each
Station 3 – Butt Walks x 15-20 reps forward and backward
Station 4 – Ab-Wheel or Barbell Roll-Outs x 6-8 reps
B.
In teams of two, perform three sets each for time of:
Row 500/400 Meters
Wall-Ball 30 Reps
REST
