25.4.19

Strength
Every 2 minutes x 5 rounds
3 Tempo Deadlifts (heavy)
20 KB Russian twists

Notes: Tempo deadlifts are done with a very controlled descent and without bouncing the plates on the floor. Use around 70% of you max.

Conditioning
For Time:
3-6-9-12-15-18
Deadlifts 185/135lbs
Burpees over the bar
Then:
400m Med ball carry 20/14lbs