Friday
A.
Take 20-25 minutes to build to today’s 1-RM Deadlift
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
Boom Lite
A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 –Barbell Roll-Outs x 12-15 reps
Station 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm
B.
In teams of two, with one partner working at a time, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
8/10 Calories of Rowing
20 Russian Kettlebell Swings
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