Day 2 - Alpha Course

The most comprehensive and easiest description of the deadlift set-up.

Review
Air Squat

Skill
Deadlift
Push Press

Workout
10-9-8-7-6-5-4-3-2-1 (or 10!) reps of:

Deadlift 20# medicine ball
Push Press 15kg bar

For time.

So....This workout is 10 rounds. The first round you do 10 dead lifts then 10 push press, the second round 9 dead lifts then 9 push press, etc. If you don't have a med ball, lift something else. If you think you can go heavier without killing yourself then go for it. Remember, the push press is simply a shoulder press with a little bit of legs. Bar is in front on your shoulders, dip a couple inches and drive it overhead.