Strength
Deadlift
On the 1:30 x 5
Set #1 – 5 Deadlifts @ 35% of 1RM Deadlift
Set #2 – 4 Deadlifts @ 45% of 1RM Deadlift
Set #3 – 3 Deadlifts @ 55% of 1RM Deadlift
Set #4 – 3 Deadlifts @ 65% of 1RM Deadlift
Set #5 – 3 Deadlifts @ 70% of 1PM Deadlift
Conditioning
ALPHA
21-15-9
Box Jump Overs (24/20)
Deadlifts (185/125)
Hand-Release Push Ups
BRAVO
21-15-9
Box Jump Overs or Step Overs (24/20)
Deadlifts (135/95)
Hand-Release Push Ups
CHARLIE
21-15-9
Box Step Overs (24/20)
Deadlifts (95/55)
Hand-Release Push Ups
