Strength
Deadlift (4 x 10 @ 45-50%)
Every 3 minutes, for 12 minutes (4 rounds):
10 Deadlifts @ 45-50% of 1RM (all sets at SAME weight)
8 Alternating Pistol Squats OR Box Step-Ups (4 each leg)
Conditioning
“Toxic”
AMRAP 9′:
3 Power Cleans
6 Front Squats
18 Sit-Ups
Rx: 115/75
Cool-Down
Spend 5 minutes foam-rolling quads and anything else that is sore!