Strength:

Deadlift

Fitness: Linear Progression

2 x 5

Performance: 5/3/1 5 week

65% x 5

75% x 5

85% x 5+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 10 plus on the rep out, but save 2 reps in the tank.

Exposure 1 of 7

____________________

Conditioning:

For Time:

25 Doubles Unders

25 Toes-to-Bars

25 Burpees

25 Kettlebell Swings

25 Dumbbell Thrusters

25 Calorie Row

Sub Hanging Leg Raises or Hanging Knee Raises for T2Bs as needed. For the Thrusters, the idea for the dumbbells at about 45% of your (total) bodyweight. The goal is to move quickly through this chipper and not get bogged down too much on any one movement.