Lifts
A) Weighted Pull-ups - 3 reps
B) Deadlifts - 5 reps
Four sets of each exercise, alternating between the two lifts
Rest precisely 1 minute between each exercise
***Heavy but NOT maximal!***
These should NOT be PR attempts
Then some conditioning...
4 Rounds
Row 500m or Run 400m
Rest 1 minute
20 Burpee penalty for each round 5 sec slower than your fastest round or if you are caught pacing to avoid the burpees. NOW LET'S SEE SOME EFFORT!
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