1. Warm up/mobilise

2. Strength: 15 Minutes to build up to a 3RM Dead Lift for the day.

Rest 3 minutes then in a 5 minute window, using your finishing weight for the Deadlift.

3. Conditioning:

1-1-1-1-1-1-1-1-1-1 Dead lift
1-2-3-4-5-6-7-8-9-10 HR Press Ups*

*Good form and range of motion throughout (bottom AND top). Release your hands from the floor at the bottom of the press up. If you need to snake back up, drop to your knees. If you need to snake up from you knees raise your hands onto a box. If a coach is telling you that you are not performing the movement properly, listen to them and adjust as they advise you. There is little benefit to be had from going through movements with poor form and ROM. Press Ups tend to be one of those movements people do not perform properly. Dial it in folks!

4. Recovery