2 x 5 @ 75% of 1RM
2 x 5 @ as heavy as possible in each (minimum 1/2 BW)
Rest as needed between all sets. If deadlift set requires interruption, and we’re working at designated percentages, rest briefly and complete it safely. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.
50 Mace 360 @ 10kg. W, 12kg. M
(or, if needed, kettlebell halo @ 35lb. W, 55lb. M)
50 Hand-to-hand tire smash @ 10lb. + W, 16lb. + M
50 Medicine ball throw (Partner or wall– 10/ 12lb. W, 14/ 16lb. M)
50 Hollow rock
Position considered, tire smash is as heavy as possible for 50 high-quality reps. Sets are to be performed in order and uninterrupted, with short, specific rest taken only as needed.