Deep Comp- 11/18/15

I. Warm-Up

3 Rounds

8 Cal A/B

8 V-Rolls

8 Heavy Russian KB Swings

8 Air squats

8 Pushups

II. Strength and Conditioning

For time:

12 Deadlifts 315/220#

30 Wallball 20/14#

15 T2B

9 Deadlifts 

30 Wallball 

15 T2B

6 Deadlifts 

30 Wallball

15 T2B

3 Deadlifts 

30 Wallball 

15 T2B

  1. Wallball and Deadlift weights are constant. 
  2. This is all we have today for strength and conditioning. Treat it like an open workout. 
  3. If you must scale, scale to 80-83% of your deadlift 1rm  

IV. Midline Accessory

B1. Hollow Rocks 3 x 20s
B2. GHD Superman Hold 3 x 30s

Trust - Teamwork - Sacrifice - Discipline

Choose an icon for your home screen.

To pin this web app to start: tap the More icon and then Add to Home Pin to Start. Click here to hide this message. SORRY, WE ARE STILL WORKING OUT THE BUGS ON THIS.