Three rounds of:
Deadlift 1-3-5 reps
20 inch box jump, 20 reps
Rest as needed.
Notes:
1. Set up three bars: one moderate load, one heavy load, and one super-heavy load.
2. Don’t rest between lifts or before box jump. Rest after box jumps.
Notes:
1. No rest during or after the Box-jump.
2. Use heavy load on first set and keep it for each set.
3. Rest as needed to complete next effort without stopping.
50 Sit-ups.
Deadlift moderate load, 15 reps (use full size plates).
Push-ups off dumbbells, 25 reps.
Deadlift same load with 25 pound plates, 15 reps
Push-ups off dumbbells, 20 reps.
Deadlift same load with 10 pound plates, 15 reps
Push-ups off dumbbells, 15 reps
Deadlift same load with 5 pound plates, 15 reps
Push-ups off dumbbells, 10 reps
50 Sit ups
Notes:
1. The idea with the deadlifts is to increase the range of motion
CAREFULLY with increasingly deeper (smaller plates) deadlifts.
2. Use super-strict form on the push-ups and sink LOW!
3. Move through with little to no rest.