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A. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%
Click the link on “Speed Deadlift” for a good example of how these should be done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.
B. As many rounds as possible in 15-minutes:
300 Meter Run
3 rounds of "Cindy"
C. Optional Accessories:
3 sets of:
40 seconds of Prone GHD Hold (hold a hip extension face down)
Rest as needed
20 seconds of Supine GHD Hold (face up)
Rest as needed
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