Warm-up:
200m Run then 3rds of:
15 Banded Air Squat
6 Chin-up
10 Hollow Rock

Strength:
Deadlift 4×75, 3×80, 2×85, 1×90%

2016 Regionals Event 5
3rds
400m Run
40 GHD (Ab-mat sit-ups)
7 Deadlift
(Rx 225/155 Rx+ 275/185 RTG 405/275)