| A. Work up to Heavy Deadlift Single for Day |
| B. 2016 Regional Individual Event 5 – for time |
| 400 Meter Run |
| 40 GHD Sit-ups (Sub 50 Ab Mat) |
| 7 Deadlift (use +/- 80% of A…regional weights 405/275) |
| C. 500 Meter Row Cool Down |
| A. Work up to Heavy Deadlift Single for Day |
| B. 2016 Regional Individual Event 5 – for time |
| 400 Meter Run |
| 40 GHD Sit-ups (Sub 50 Ab Mat) |
| 7 Deadlift (use +/- 80% of A…regional weights 405/275) |
| C. 500 Meter Row Cool Down |