Thursday, October 6th 2016

Warm-Up:

5:00 Row

 

Movement Prep:

KB RDL to Squat x 10

Bootstrapper Squat x 10

1-Leg KB Deadlift – 2 x 5 p/leg

 

Strength:

Deadlift-

Build up to 55% 1RM

Then:

2 x 5 DL @ 55% 1RM

Rest 1 min between sets

2 x 4 DL @ 65% 1RM

Rest 1 min between sets

2 x 3 DL @ 75% 1RM

Rest 2 min between sets

2 x 2 DL @ 85% 1RM

Rest 3 min between sets

5 x 1 DL @ 95% 1RM

Rest 4-5 min between sets

 

Conditioning:

2 Blocks of 6 x (30sec Work/30sec Rest) on Assault Bike.  Score is total calories completed in each block.

Rest 4:00 between blocks.