If the words are in blue you can click the link to see a demo of the exercise
{ } is the estimated time
Warm up
2 Rounds: 1:00 row + 1:00 bike
3 Rounds: :30 sled pull + :30 bird dog {8:00}
4 Rounds: :30 straight arm lat pullover (cable) + :30 superman (for reps) {13:00}
Strength
Deadlifts (1*16 of 45 lbs , 1*14, 1*12, 1*10, 1*8, 1*5) add 20-50 lbs between each set
*** rest :60-:90 between each set. On the heavier sets rest closer to :90 {32:00}
(dumbbell option available)
*** rest :60 - :90
*** the last two to three reps should be extremely challenging {40:00}
inverted rows (4*10-15 reps) {48:00}
Conditioning
4 sets of 50 m sled pull {60:00}