0:00 - 27:00
A)
Dead lifts 5 x 5 @ 70% + 5kg
With
Bench press 5 x max reps @ 80%
-if they finish earlier get them started earlier.
32:00 - 57:00
B)
"Roy"
5 rds
15 x dead lifts (225,155)
20 x box jumps
25 x pull ups
(25 min cap)
Optional accessories
5 x 12 double k/bell rows
5 x 20 single leg calf raises
3 rds
45 second side plank each side
60 second plank
2 min rest