7.12.2016

Warm Up

Jumprope 3 minutes

Then 2 Rounds of:

  • Wall Walk x 2
  • Inchworm x 4
  • Good Morning x 8

Workout of the Day

A. 5 Sets – Deadlift @ 31X1 – see the stop in the bottom, no bouncing.

  • Set 1 – 8 reps @ 60% of 1-RM
  • Set 2 – 8 reps @ 65%
  • Set 3 – 6 reps @ 70%
  • Set 4 – 6 reps @ 75%
  • Set 5 – 4 reps @ 80%

Rest 2 minutes between.

B. EMOM for 16 (4 Sets)

  • Min 1 – Burpee Pull Up x 6-8 OR Burpee Muscle Up x 3-5
  • Min 2 – Row 10-12/8-10 Cals
  • Min 3 – HSPU x 8-10 OR Push Up x 12/10
  • MIn 4- Double Under x 40-50 OR Max reps in 40 seconds

Leave a Comment

Your email address will not be published.