Our white elephant party is this Saturday! DETAILS FOUND HERE.
20 Minutes to Establish a 3RM Deadlift
Notes: Absolutely no bouncing of the bar will be permitted, keep these reps tight and safe. The reason we are not testing a 1RM is because that can be estimated with good accuracy off of this test. This a good test of posterior chain strength with much less risk of injury.
21 - 15 - 9:
250m Row after each round
Rest 3 Min after 21, 2 minutes after 15, you should be almost fully recovered. These are all out efforts, that last round should be every drop you have left in the tank.