Speed Deadlift: 5 x 2
Kelly: (50, 40, 30, 20, 10 reps of Squats, Pushups, V-ups); time cap 25′
Start with 50 reps for all three exercises before moving down in reps
Equipment needed: MB on bumper plate for squats, Knocken balls for pushups, yoga mat optional for v-ups, timer
Squats: butt down to MB at the bottom, hips fully extended at the top
Pushups: chest to knocken ball at bottom, elbows fully extended at top (ASTERISK for knee pushups)
V-ups: At top, palms have to hit above knees at the top or hands all the way to the floor. Weight needs to be balanced on the butt at the top, back needs to be off the floor. At the bottom, hands hit floor above the head. Legs straight entire time.
Suggested modification (for * performance): Exercise modification and / or reduce the rep counts.
4 x 300m Run w/ 2′ rest