Deep Comp- 2/20/16

 I. Skill

4 Rounds

3 Burpee Pullover

2 Rope Climbs

1 Barbell TGU e/s

 

II. Strength

A. Bench Press- 4 x 3 @ 80%

B1. Ring Dips- 3 x 15

B2. Pendlay Row- 3 x 10 (21x2)

 

III. Conditioning

Male and female teams of two. Max effort in each station.

 

A. Calorie Row:

3 sets of 40s of work followed by 20s of rest

 

B. Burpees:

3 sets of 40s of work followed by 20s of rest

 

C. Wallball:

3 sets of 40s of work followed by 20s of rest

 

D. Box Jumps 24/20":

3 sets of 40s of work followed by 20s of rest

 

Rest 1 Minutes

REPEAT one time for a total of 25 Minutes

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