15 minutes to achieve a 10 rep max TnG Deadlift
4 Rounds for time: (20min cap)
15 calorie row/bike or 200m run
10 deadlifts 275/185 RX+ 315/215 MRX 225/155
5 T2B
10 Wallball sit-ups 20/14 MRX 20/10
15 Box Jumps 24/20” RX+ 30/24” MRX 20/18”
Isometric Core Development
30sec plank bird dog hold L/R
1min hollow hold
30sec plank bird dog hold R/L
1min wall iron chair hold 25/15lb plate
1min bar hang
