A.
Every 3:00, for 15 minutes (5 sets) of:
Deadlift
*Set 1 – 10 reps @ 65% of 1-RM
*Set 2 – 8 reps @ 75%
*Set 3 – 6 reps @ 85%
*Set 4 – 4 reps @ 90%
*Set 5 – 2 reps @ 95%
(allow only one full breath cycle at the top of each rep)
B.
RX
Three rounds for time of:
20 Pull-Ups
20 Front Squats (60/40 Kg)
20 American Swing 24/16 Kg
Scaled
Three rounds for time of:
20 Banded Pull-Ups
20 Front Squats (45/30 Kg)
20 American Swing 20/12 Kg
Basic
Three rounds for time of:
15 Ring Row
15 Front Squats (30/20 Kg)
15 American Swing 12/8 Kg
