PERFORMANCE
4 SETS; Rest 1:30 Between Sets
10 Toes to Bar
5 Deadlifts @140/90kg
10 Toes to Bar
200m Run / ½ Stairs

FITNESS
4 SETS; Rest 1:30 Between Sets
10 Kipping Knee Raises
5 Deadlifts @ moderate
10 Kipping Knee Raises
200m Run / ½ Stairs

• Barbell must be held in double-overhead grip. Bar cannot be slammed to create TNG, must be a smooth touch and return.
• RPE 8
• Video: https://vimeo.com/825209694?share=copy