Baseline:
Range Of Motion (ROM) Drills
3 rounds - barbell complex with push-up chaser (65/45 lbs)
warm up to 65% of your 1RM deadlift
Strength:
deadlift - 10 sets x 3 reps at 65% of 1RM
Work Capacity:
5 rounds for time (RFT)
5 x power cleans (115/85 lbs)
10 x push-ups
25 x double unders
Durability:
30 x evil wheels (use a barbell for these if you do not have an evil wheel)
SEALFIT Yoga Form A