Warmup (10 min): Coach’s Choice/Fun
Strength/Max Effort (30 min): Deadlift OR Overhead/Push Press Heavy Single or two
50×5, 60×4, 70×3, 80×2, 90×1, heavy single or two in consultation with coach
*Level 1 5×5 on deadlift
*Between sets: sets of 10 fire hydrant/side–watch clock and keep in track
*Exertion Approach: only go up to 80% and use remainder of 30 min to accumulate 75 box jumps
Conditioning (20 min): 3-4 rounds of hard work, NFT (not for time)
500m row
7-10 DB hang clean and press *Level 1 3-6 reps