12.16.16

Warm-Up: 
DeFranco's Agile 8 and Simple 6

____________

  1. Deadlift: warm up from an empty bar to about 70% of your 1RM from last week. 
  2. Put on a belt.  Do one all-out set of 10+.  Try for a PR, BUT, when your form goes south, stop.  
  3. Take 10-15% off.  Do another set.
  4. Take another 10% off.  Do another set.
  5. Military Press: Repeat steps 1-4.  Do a max set of bodyweight pull-ups between each set, including warm-ups.
  6. Race to complete with a 5 minute time limit.  Any combination or order.
    100 Pushups
    50 Pull-ups - any grip
    200 Crunches
    -REST 2 MINUTES WHEN DONE-
  7. 10 Rounds (5 Minutes total)
    15 Seconds KB Snatch
    15 Seconds Rest
    -REST 2 MINUTES WHEN DONE-
  8. "5 MINUTE FREEZE"- for 5 minutes you will do wall-sit or planks.  If you're tired of one go to the other, but no rest/break, 5 minutes straight.  
    -REST 2 MINUTES WHEN DONE-
  9. 3x
    1 Minute Suicide Sprint
    1 Minute Rest
    -REST 2 MINUTES WHEN DONE-
  10. 5 Minute flat out run- try to beat your distances from earlier in the week.
Posted on December 12, 2016 .