Warm the deadlift up to something challenging. For the advanced lifters, 75-80% would be fine BUT even if you have a 1RM, do not feel obligated to complete the prescribed work at a % that is too heavy.
30:00 Running Clock…You will decide your rounds of:
50 Yard Sled Walk (walk forward) OR Prowler Push
100m Run (90% of max effort)
Rest at your desired time, but a minimum 2 minutes please!
Your deadlift should challenge you and each of the deadlifts should be pulled as singles. The weight on the sled should be a steady walk but tough 3/4 of the pull but kept moving. If you are using the prowler, use weight the allows you to move the entire distance without stopping but not light enough to run. The run is a perceived effort. Post your deadlift weight for future style workouts.
3-4 Sets, NFT:
25 Strict abmat sit-ups
20 Hip extensions
1:00 Forearm Plank
25 Banded good mornings