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blog.7.31.3

A. Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Dumbbell Reverse Lunges x 10 reps each leg @ 2011

Rest 45 seconds

Hollow Rocks or Hold x 30 seconds

Rest 45 seconds

B. Three rounds for time of:

10 Pull-Ups

20 Kettlebell Swings

200 Meter Run

 

A. Six sets of:

Deadlift

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B. Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (24/16 kg)

 

Rest Day