Warm-up

Strength:

It’s really important to record your numbers in Wodify so that you can refer back and increase as the weeks progress.

3 sets Deadlift x 12 reps Rest 2min between sets

Start your first set around 50% and build. Deadstop and release tension between every rep. Then, get tight, take a breath, and lift the bar while keeping proper technique.

Conditioning:

Every 3min x 5 Rounds

40 Double-unders

20 Wall Balls 20/14 to 10ft

Rest remainder of each interval. Score is slowest round.

Intermediate:

Every 3min x 5 Rounds

20 Double-unders

20 Wall Balls 14/10 to 10/9ft

Rest remainder of each interval.

Score is slowest round.