Warm Up
mobilise as necessary, then
3 rounds NOT for time
10 inch worm
10 press ups
10 box jumps 24/20
Strength
Powerlifting Total
3 attempts at each of the following 3 lifts
Back Squat
Bench Press
Deadlift
Score is sum total of your best of each lift.
Conditioning
perform the following triplet for time, once every two minutes, for 5 total sets (10 minutes)
5 toes to bar
10 burpees
15 box jumps 24/20
Record times for each round
Finisher
Hold reverse plank for max time with a 20kg plate on your stomach
Scores
I'm most interested in powerlifting totals. Post best of each lift plus total to comments either here or on the Facebook page, in the following format: squat/bench/deadlift/total. Let's see how many BDC big dogs are in the 1000lb club. Videos/YouTube links encouraged.
Let's get the new BDC off with a bang!
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