https://www.youtube.com/watch?v=MQR7O66uZw4

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– RDL
– Scap Retraction
– jump squats
– Rower or AB 20 Sec *building on speed each time

FITNESS-
MODIFIED 14.3

PERFORMANCE-
Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

*MAKE SURE SCORES ARE IN BY MONDAY 8PM*

Priority number 1 is maintaining proper form on the deadlift… Pulling the shoulder blades back and maintaining the lumbar curve..SAFETY SAFETY SAFETY!!!!

The low numbers should be done quickly and smoothly.. And highly numbers broken up to maintain form…

Box jumps.. Rebound if you can.. If not quick step down and right back up.. If that is not working steps are ok they just have to be quick!

Steady on the changing of weights and that is the rest time.. Focus is on breathing and remaining calm…

If the 1RM is one of the weights… I always go with the two rule fail…if you fail it twice the work out is over for you! SAFETY SAFETY SAFETY!!!

And that’s what I think…boom and have fun people!!!
-CESAR