W2/D2

Warmup 5-10 minute foam roller and activation, dynamic warm up, cycle, row, or high knees and so on Weightlifting 1. Deadlift 2x3 @80%, 2x3 @85% 2. Strict Press 5RM: 4x5 @90% of 5RM Weightlifting rest intervals: Less than 70% = 1 min 70-85% = 2 min 85-95% = 3 min Over 95% = 5 min Conditioning 6 Rounds: - 10 Box Jumps (24/20") - 10 GHD Situps - 5 strict HSPU Rest 5 min then: 3. Renegade Row 5 x 8/arm