Deadlift
Deadlift 3 x 8 (4RIR)
Rest 3 min between sets
Reps In Reserve (RIR) are the number of reps or repetitions you can accomplish before hitting a technical failure or before you miss a lift.
Condtioning / Intervals
4 x 4 min on / 1 min off (abab)
A)
400 m Row
20 Box Jump
-> Rest of the time Burpees for reps
B)
400 m Run
20 KB Swing
-> Rest of the time Bike / Ski for cals
RX:
Box jump 24/20 inch box
KB swing 32/24kg
Scaled:
Box Jump -> Step up
KB swing 24/16kg
