Strength
A1 – Deadlift
-4 x 3 @ 90%
*Build up to 90% of your 1RM
*Stay at that weight for 4 sets, completing 3 reps every set.
*Rest at least 2 minutes between sets
A2 – Side plank rotations
-4 x 8/side
Workout
For time
50 Wall balls (20/14#)
50 Burpees
*Parse out the reps however you want.