The last workout of the week before a weekend off! This workout is also aimed at developing your general physical preparedness. The focus is on you to maintain your form go as fast as you can. “As fast as you can” means that you need to only go as fast as you can maintain good mechanics and form. If you can’t then you need to either slow down or take a short rest and begin again.
Complete as many rounds as possible in 15 minutes; where one round is 5 deadlifts, 10 pushups and 15 air squats.The deadlift should be about 60-70% of your 1 RM (rep max), but no heavier than 275lbs.
Lower back, hamstrings, calves, chest, shoulders, hip flexors and glutes.