A.
Every 3:00, for 15 minutes (5 sets) of:
Deadlift
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 6 reps @ 80%
*Set 3 – 3 reps @ 90%
*Set 4 – 2 reps @ 95%
*Set 5 – Max Reps @ 85%
(allow only one full breath cycle at the top of each rep)
B.
RX
“Charley Horse”
For time:
75 Wall Ball 9/6 Kg
25 Front Squats (80/55 Kg)
25 Burpee Box Jump-Overs (60/50cm)
Barbell should start from the ground.
Scaled
For time:
75 Wall Ball 9/6 Kg
25 Front Squats (60/35 Kg)
25 Burpee Box Jump-Overs (60/50cm)
Barbell should start from the ground.
Basic
For time:
50 Wall Ball 6/3 Kg
20 Front Squats (30/20 Kg)
15 Burpee Step Up-Overs (60/50cm)
Barbell should start from the ground.
