STRENGTH
TEMPO DEAD LIFTS @ 80%
3 SETS 3 REPS
FOLLOW THE TEMPO OF 3-2-3-1
3 SECONDS TO TOP
2 SECONDS REST HOLD AT TOP
3 SECONDS DESCENT TO BOTTOM
1 SECONDS RESET AT BOTTOM
PAY VERY CLOSE ATTENTION TO YOUR FORM. HOLD SPINAL SUPPORT AND BRACE THE CORE THROUGH THE ENTIRE LIFT. IF 80% FEELS LIKE TO MUCH WEIGHT FOR THE TEMPO PACE SIMPLY LOWER THE WEIGHT.
THEN:
15 MIN AMRAP
25 DOUBLE UNDERS
12 DUMB BELL SPLIT SQUATS
6 PUSH UPS