LIFT

Thruster 5 x 5 – Use 70-75% of your 1 Rep Max for all 5 work sets. If new look to set a 5 Rep Max.

WORKOUT

Performance
12 Minute Ladder
WallBalls 20/14# to 10′
Deadlifts 60/40kg
3,6,9,12,15,18,21…….

Fitness
12 Minute Ladder
WallBalls 20/14# to 9′
Deadlifts 50/35kg
3,6,9,12,15,18,21…….

BASICS