CFBournemouth Comp

A - mobility

5 mins ankle range 

5 mins hamstrings 

5 mins hips 

5 mins quads 

B - heavy Deadlift 

spend some time lifting a heavy load 

WORKOUT 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
61kg. deadlifts, 10 reps
15 box jumps, 24-inch
84kg. deadlifts, 15 reps
15 box jumps, 24-inch
102kg. deadlifts, 20 reps
15 box jumps, 24-inch
125kg. deadlifts, 25 reps
15 box jumps, 24-inch
143kg. deadlifts, 30 reps
15 box jumps, 24-inch
166kg. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
43kg. deadlifts, 10 reps
15 box jumps, 20-inch
61kg. deadlifts, 15 reps
15 box jumps, 20-inch
70kg, deadlifts, 20 reps
15 box jumps, 20-inch
84kg. deadlifts, 25 reps
15 box jumps, 20-inch
93kg. deadlifts, 30 reps
15 box jumps, 20-inch
102kg. deadlifts, 35 reps
15 box jumps, 20-inch