A1) 1RM Deadlift
Warm-up based off estimated 1RM
- 5 reps at 50%, 5 reps at 70%, 3 reps at 80%, 1 rep at 90% and work from there
- Rest - 90-180s between sets

B1) Partner Fight Gone Bad

Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)
No rest at end of sets

C1) Seated db on knee external rotation
Sets: 2
Reps: 12
Tempo: 4010
Rest: 45

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