Build over the first three sets to a challenging but submaximal weight, leaving one solid rep in the tank. Use 90-95% of that weight for the fourth set.
15 Wall Ball, 20# to 10'/14# to 9'
15 Sumo Deadlift High Pull, 32kg/24kg Kettlebell or 75#/55# Barbell
Repeat for four cycles, resting 1:00 between cycles. Score continuously.
Extra Work: Bike Run OR Row
35:00 @ 6
Athletes should select the modality which is the easiest for them to keep their heart rate controlled. This should be a smooth, steady, pretty easy effort. Athletes should be able to control a full inhale/exhale cycle to be six seconds or longer. If they cannot, they should bring their pace down.