5.29.17

Warm-Up:

10 Minutes:
10 KB Swing
10 Lunges (5 per leg)
HAM Hip Mobility Drill

LIFT

  1. Deadlift: Warm up from empty bar to your working weight.
  2. Put on a belt.  One all out set at working weight.
  3. Drop 20-25% from the bar, and do one more all out set.  For both sets you should have a spotter tell you when your form goes south- that's when to stop!

GRIND (either right after your lift or later in the day)

  1. 3x for time: (10 Minute Time Limit)
    400m Sprint
    8 Front Squat
    -REST 2 MINUTES WHEN DONE-
  2. 20-15-20 for time (5 minute time limit)
    KB Overhead Swing
    Double Unders
    Barbell Lunges (alternate legs)
  3. IF YOU DID NOT FINISH EITHER PORTION IN ITS TIME LIMIT, BONUS ROUND:
    100 Burpees for time
Posted on May 29, 2017 .