1. Dead Lift
12-9-6 max weight rest 3 minutes between sets - same weight for all three sets.
8 x :10 on, :20 off - modify these to address a weakness. If you have trouble kipping to them kipping. If you have trouble with strict, do strict. If you have trouble with elevated/ring/etc...
2. 2 RFT:
30 Wall Balls, 30#
10 BJ 36, 30
rest 1 minute between rounds.
Fuel For Fire founder, Brandon Busteed.
Check out this whole food performance snack. CFNE Team members
use these everyday, and swear by them on game day.