50
P R E P A R A T I O N
PART I
2 MIN MACHINE OR JACKS
1 MIN PULL-OVERS
2 MIN MACHINE
1 MIN GOOD MORNINGS
2 MIN MACHINE
1 MIN AIR SQUATS
PART II
PERFORM ALL MOVEMENTS IN THE EFFORT FOR 10 REPS EACH FOR 3 SETS
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E F F O R T
BUILD FOR DEADLIFT 12-9-6-3-1
8 MINUTES TO DO SO
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50 CALORIES FOR TIME
50 DEADLIFTS AT 80% OF YOUR 1RM
50 CALORIES FOR TIME
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V-TOUCHES + ROCK-BACKS
35-25-15