12.9.16

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

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  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. 3x
    1 Minute Suicide Sprint
    1 Minute Rest
    -REST 2 MINUTES WHEN DONE-
  9. 5 Minute flat out run- try to beat your distances from earlier in the week.
Posted on December 5, 2016 .