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31 August 2017

31
Aug

31 August 2017

31 August 2017

Warm-up: 500m Row, Run Block (weather pending) 4 Rounds: 10x Goodmornings (empty barbell; please don’t drop empty barbells), 10x Sumo deadlift high pull, 10x Jumping Air Squat.

Strength:  Deadlift:  3-1-1-1 Each set to be done as heavy as possible.

Stamina (don’t post on board, just for reference): 1 Round, not for time: 800m Sled pull, 800m Back Peddle with Sandbag on back, 100x Lateral Box Step overs (20”/18”).

Work Capacity: 15 min. Ascending Ladder:

(2/2/2, 4/4/4, 6/6/6, 8/8/8…_)

Cool Down: 4 Rounds:  20 4-count Flutter Kicks, 20 Leg Levers

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