Warmup
Strength
- Deadlift– work up to a 3RM
- Here’s how I work up to a 3RM: 135 x 3, 225 x 3, 275 x 3, 325 x 3, 375 x 3, 405 x 3, 700* x 3
- Remember to take at least 3 minutes rest between heavy sets.
Conditioning
- 5 rounds- 8 push press (135#), 20 sit-ups, 10 kettlebell/dumbbell swings (45#), 12 box jumps
- Prescribed Rest (b/t rounds): 60-90 seconds
Choose weights appropriate to your strength level– you should NOT be going to failure, esp. during the early rounds, with the weight you choose.
SwoleFIT 
DL
135×3
225×3
315×3
365×3
405×3
425×3
Conditioning
135 PP
Anchored situps
KB Swings with 62#
Box jumps on 24 inch box
60 seconds rest between sets
15:11
DL
135×3
225×3
315×3
405×3 (failed on 3rd rep, stepped back, flexed in front of the mirror and came back in to pull it up)
Conditioning
135 PP
Anchored situps
KB Swings with 24KG
Box jumps on 24 inch box
18:16
that is a solid recoup there; way to get your head back in the game
Deadlift- 225,275,325,375,405
Conditioning- 11:45
Nice number. About 1:35 a round? You hall swole ass man.