Row/Bike/Ski 3 min @ convo pace
5 R/L 1A seated Arnold Press @21X1
6 Dual KB/DB Front Squat @3030
7 1A KB/DB DL
rest 90 sec b/t sets, build each set if possible.
warm up squat
Find a 1RM Back Squat within 3 attempts
warm up Press
15:00- 20 min:
Find a 1RM Strict Press within 3 attempts
warm up Deadlift
Find a 1RM Conventional Deadlift within 3 attempts
You have exactly 5 min and 3 attempts to find each 1RM, lift done before or after the time-cap will not be allowed. Must start from blank bar each portion. You must increase load after each successful lift. May not decrease weight after first attempt.