Main:
1RM Deadlift - Use bands
Then 90% for max reps (no bands)
Assistance:
Dimmel Deadlift: 4 x 10 - go fast using manageable weight
GHR: 5 x 7 ( use weight and DO NOT hyper extend back just to get up)
Back extensions: 3 x 30
WOD:
At the top of every min complete 4 burpees:
Complete as fast as possible
100 Wall Balls 30/20
50 GHD Situps
25 Box jumps (30/24)
Then rest 2 min:
Finisher:
20 min assault bike NFT
AOD
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