Strength / Skill
Deadlift 5 reps @ 65%, 5 reps @ 75%, 5reps or more @ 85% of training 1RM
Pendlay row 21×1, 4×4-6 reps, rest 30 seconds between sets
Conditioning
If you need to make more than 1 modification to workout A, perform workout B.
A) Complete 5 rounds. Time for each round:
- 30 Double-unders
- 100m Farmer’s carry – heavy
- 20 Kettlebell swings (boys: 24kg; girls: 16kg)
- 30 seconds Hollow rocks
*Rest 1 minute between rounds.
*Score is the slowest round.
B) Complete 5 rounds. Time for each round:
- 30 Double-unders
- 100m Farmer’s carry – heavy
- 20 Kettlebell swings
- 30 seconds Hollow hold
*Rest 90 seconds between rounds.
*Score is the slowest round.
Bonus
Ring row 30X1, 3×5-8 reps, 30 seconds rest between sets
