Happy Birthday Zichun!

Open & Fitness
3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 rest between sets.

Alpha

On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 70%
Set #2 - 1 Deadlift @ 77%
Set #3 - 3 Deadlifts @ 70%
Set #4 - 1 Deadlift @ 82%
Set #5 - 3 Deadlifts @ 70%
Set #6 - 1 Deadlift @ 87%
Rest as needed, followed by…
Set #7 - 10 Reps @ 65%
Record all seven sets, in order.

3 Giant Sets:
12 Romanian Deadlifts (first set @35% of 1RM Conventional)
24 GHD Sit-Ups
100m Front Rack KB Carry
50' Handstand Walk
Rest 2:00 between sets.

Optional:

10 Legless Rope Climbs

30:00 Continuous Swim
Minutes 0-5 (5m) - Light, easy pace
Minutes 6+7 (2m) - Moderate Pace
Minutes 9+10 (2m) - Fast Pace

Aim is to move continuously in the water, while adjusting our pace throughout. Starting with a very manageable pace, and slightly ramping at each point. After the first "round" of the above, let's roll directly into round 2, and round 3.