The warm-up will cycle directly into the first round of the strength with no rest between.You will follow a 3:00 loop for the warm-up, adding weight to your bar each round. By the final set of the DL's you should be at the weight you would like to use for the strength.
1:30 loop will make you move almost continuously through the strength. Be sure you are only using 55-60% of your 1RM so that the weight is easily movable for you.
3 Rounds For Time with a 20:00 Time CapYou will look up at the clock after the V-Ups are complete and rest 1:00 before beginning the next round.
- Calories on the Rower (row should take around 1:00)
- Run (run should take less then 1:00)
- Sumo Deadlift High Pull(SDLHP)