Deadlift
Work Sets: 3 x 3
- Increase load each set - aim to pass your 1 x 5 work set weight
Conditioning
AMCAP 20 Minutes
"As Many Cards as Possible"
400m Run
Draw 2 cards
Hearts: Box Jumps
Diamonds: Diamond Push-Ups
Clubs: Medicine Ball Cleans (20/14)
Spades: Sumo Deadlift High Pull (95/65)
- Aces, Face Cards, 10s: 10 reps
- Number cards: Add card value + 5 reps
- Try to keep same 400m pace each round
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