Buy In: 12 Reps-cat/camel,banded good mornings, bridges, side-lying bridges, toes to bar
Deadlifts: 5 reps@50%, 5 reps@60%, max reps@70%. Please do your back a favor and load appropriately and conservatively. Don't be a hero. Be smart. Practice picture perfect reps. At at true 70% there's no reason not to.
complete 5 rounds for time of:
5 reps Deadlift 115/185
5 reps ring rows (thumbs to ribs- feet elevated if you're capable)
run 400 meters
5 KB Swings 44/70 (you must be on a stall mat or the rubber floor. Our court/turf are getting violated by the kb)