“If you want to go quickly, go alone. If you want to go far, go together.” ~African Proverb

WARMUP

4 Walkouts
4 Alternating Spidermans (each leg)
4 Active Samson (each leg)
4 Cossack Squats (each leg)

3 Walkouts
3 Alternating Spidermans (each leg)
3 Active Samson (each leg)
3 Cossack Squats (each leg)

2 Walkouts
2 Alternating Spidermans (each leg)
2 Active Samson (each leg)
2 Cossack Squats (each leg)

STRENGTH

Every :90 x 8, building in weight as form dictates
3 RDL to Hang Position / 2 Hang Power Clean / 1 Shoulder to Overhead

CONDITIONING

“Drop Dead”
4 x (:20 seconds on, :10 seconds off)
ABMAT Sit-Ups
Deadlifts (155/105)
ABMAT Sit-Ups
Deadlifts (155/105)

For this workout, athletes should use a deadlift weight they could complete 30 repetitions when fresh