Functional, essential, and effective. The one aspect of fitness that keeps the elderly independent, packs muscle on skinny teens and keeps bones healthy, is strength. Strength is built with heavy weight lifted through a complete range of motion. The exercise most people can lift the most weight, the deadlift.
Training:
Deadlift 3x3
Rest 5-10 minutes
15 pull-ups
50 double-unders
3 rounds for time
Military:
Learn the power clean
Rest 5-10 minutes
21 deadlifts, bodyweight on the bar
9 thrusters
3 rounds for time
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