The One and ONLY Island Box!
Fitness
A. Deadlifts 5 x 5 50% 1 RM and go up/2:00 Rest
B. 15 Min AMRAP
5 Strict Press 95/65
5 Push Press
5 Bar Pushups
10 Deadlifts
400m Sprint
Competition
A1. Deadlift Cluster 1.1.1 x 5 sets, 2 min rest. Start 75% get HEAVY…NOT MAX!
A2. Strict HSPU to extra Depth @ 20X0, 2.2.2 x 5 sets, 2 min rest
B1. Back Squats @ 20X1 8-10 Reps x 4 sets, 2 min rest. Start 60%
B2. Weighted Supinated Chin Up Cluster @20X0, 3.2 x 4 sets, 2 min Rest