Deep Comp- 11/25/15

I. Warmup

20 A/B cals

2 Rounds  

10 strict Pullups (regular grip) 

10 kipping Ring Dips

II. Strength 

A. Halting Deadlift  

5x1 @75-80%  

  1. Pause for 1s at the knee. This is the last you'll see of these this cycle.  

III. Conditioning 

3 Rounds

27 Burpees (to 6" target) 

21 Overhead Squat 95/65#

15 T2B

9 Hang Power Clean 95/65#

IV. Midline  

B1. GHD Back Extension- 3x10-12

B2. Supine GHD Hollow Hold 3x40s

Trust - Teamwork - Sacrifice - Discipline

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