Deep Comp - 08/07/15
I. Warm-Up
80' Bear Crawl (40' Fwd, 40' Bkd)
60s e/s Samson Band Stretch
5 Rope Climbs
II. Strength
Speed Deadlift - 70% x 3 x 5
III. Skillrobic
Alternating EMOM 20
1. 3 Muscleups
2. 8 Overhead Alt. Lunge 95/65#
(not walking lunges)
IV. Conditioning
AMRAP in 20
10 Box Jump, Step Down 24/20"
10 KB Swings 53/35#
30 Double Unders
Rest 1 Min