FRIDAY - Lurong week 4

Time to max!

Group warm up
Line drills (I know it's monotonous, but it will keep you mobile and reduce injury)

Strength (15 mins)
Max back squat
*start around 3@50% and work up - after 80% - you should only do 1 rep per set. Try to keep it around 5 sets max.

METCON (Dead sprint)
10 Deadlift
20 Double Unders
8 Deadlift
40 Double Unders
6 Deadlift
60 Double Unders
4 Deadlift
80 Double Unders
2 Deadlift
100 Double Unders

*LEVEL 3 - 225/175, +50 185/145
*Level 2 - 185/145, +50  155/125- cut double unders in half or do equal amount of singles
*Level 1 - 135/95, +50 95/65 - singles instead of doubles