4x5 -sumo deadlift @light to moderate weight (30-40%)
Deadlift (Traditional DL)
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
400m Run \ 500/400m Row \ 1/.8 Km Assault Bike (choose 1)**
12 C2B Pull-ups / Pull-ups / Seated Pull-ups / Ring Row
15 Deadlifts @40-50% / 8-10 UB Reps (185/125)
**Athletes may choose to Run / Row / AB in any order, but must perform all 3**