A. Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Barbell Roll-Outs x 6-8 reps
Rest 45 seconds
B. Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
100 Meter Run
10 Burpees
100 Meter Run
A. Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps
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 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
100 Meter Run
Burpee Pull-Ups x 10 reps
100 Meter Run
A. Every 3 minutes, for 12 minutes (4 sets) of:
Row 250/200 Meters
20 Double-Unders
50-Foot Handstand Walk
B. For time:
20 Bar Muscle-Ups
30 Deadlifts (225/155 lbs)
40 Box Jump-Overs (24″/18″)
50 Wall Ball Shots (20/14 lbs)
60 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
40 Box Jump-Overs (24″/18″)
30 Deadlifts (225/155 lbs)
20 Bar Muscle-Ups
C. Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 30 seconds
60 seconds Hollow Hold
Rest 60 seconds