Deads

Warm Up-

Run 10 minutes @ 65%-75% effort

Dynamic stretch and mobilize for 10 minutes


SWOD-

Deadlift- 3x5 @ 70% of 1RM
              3x3 @ 80% of 1RM
              3x1 @ 90% of 1RM


Muscle endurance-

Tabata row for distance, 1000m is the goal!!!


WOD-

For time:

5,4,3,2,1

Deadlift 315rx/275scale for men and 185rx/155scale for women
Wall Climbs or Deficit HSPU on 45lb plates NO ABMATS!!!



Conditioning-

2 mile run @ 75% effort