8.04.2016

Warm Up

Row 300m

Then 2 Rounds of:

  • Inchworm x 3
  • Squat to Stand x 6
  • Russian KBS x 9

Workout of the Day

A. 5 Sets – Deadlift @ 30X1

  • Set 1 – 4 reps @ 70%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 80%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 2 reps @ 90%

-Rest 2 minutes betwen sets.  Accumulate 75 total reps of PVC OHS OR Air Squats with your best posture and mechanics in these rest periods.

B. Complete as many rounds and reps as possible in 12 minutes of:

  • Run 150m
  • Alt KB Snatch x 12 (53/35)
  • Double Under x 24

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