Warm-up: Run 400 meters, Dynamic stretches, then:
As a group:
Deadlift
5 @ 40% 1RM
5 @ 50% 1RM
3 @ 60% 1RM
5 @ 75% 1RM
3 @ 85% 1RM
1 @ 95% 1RM
then:
21-15-9 rep rounds for time of:
Wall Ball
Strict Pull-Ups
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