Warm-up Drills
Run 400m
Hollow Roll To Superman x 5 each way
20ft Duck Walk
20ft Crab Walk
20ft Front Roll/Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
2 (L/R) x Hangman Drill (180/360/Ape/Tarzan)

''Deadlift 5-3-1+'' (05.21.2012)
Work through the following sets of Deadlifts using the percentage based sets outlined below.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% 100
5 x 50% 115
3 x 60% 140
5 x 75% 175
3 x 85% 200
1+ x 95% 220, achieved 8x

''Malingering II''
Complete as many rounds as possible in 15:00 of
Run 200m
20 x Overhead Walking Lunges 35lbs
15 x Strict Push Ups
10 x Box Jumps 20''
achieved 3 rounds + 25m of run