Work Capacity
Warm Up: 3 rounds of
"mobility complex"
1) 10,9,8,7,6,5,4,3,2,1 reps of
Dead Lift @225
Burpees
Ball Slams
KB Swings @ 24kg
2) 4 Rounds of
8 Glute Ham Raises
8 Dip Ext Leg Raises
8 Side plank raises 8/8
1/2 HAM Mobility
Comments: The countdown training is not timed, however you should get through it quickly. I do not like to time training sessions with deadlifts because people tend to completely lose their form. Get through this effort quickly as long as you keep proper form.
