Deep Comp - 07/31/15
I. Warm-Up
20 Cal Row
2 Mins e/s Box-Seated Hamstring Mash
30 Russian Kettlebells Swings 70/53#
II. Strength
Deadlift - 85% x 3 x 5 - #10X2 Drop from top after each rep
(Rest 2 Minutes)
Clean - 83% x 2 x 5
(Rest 2 Minutes)
III. Conditioning
Every 4 for 12 Minutes (3 Rounds):
30 Wallball
20/16 Calorie Row
10 Muscle Ups / 5 Jumping Muscle Ups
- If you fall off pace, rest 90 seconds.
- Goal is to go UB on wallball, 60 seconds on row, and have the remainder of time for muscle ups and rest.
- Scale to c2b pull ups if necessary.