Monday 04.01.24

Strength
Deadlift

Every 3:00 minutes, 5 Sets
Set 1: 3 Reps@ 82%
Set 2: 2 Reps @ 85%
Set 3: 2 Reps @ 87%
Set 4: 1 Rep @ 90%
Set 5: 1 Rep @ 95%

Percentage is based on your 1-rep max Deadlift

“Middle Child”

For Time:
5-10-15-20
American Kettlebell Swings 53/35lb, 24/16kg
Abmat Sit-Ups

Rest 1:00 minute

20-15-10-5
American Kettlebell Swings 53/35lb, 24/16kg
Abmat Sit-Ups

Time Domain: 7:00-11:00 minutes
Time Cap:12:00 minutes

Optional Accessories
3 Sets
3:00 minute AMRAP
20 Landmine Trunk Rotations
30 second Dual Kettlebell Front Rack Wall Sit
-Max Forearm Plank Hold in Remaining Time
Rest 1:00 minute between sets