Tuesday · 07.26.16

2017 REGIONAL ATHLETES

1. Deficit Deadlift (4")
7 x 3

2. Conditioning
21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU

3. Conditioning
5 Rounds:
15 GHD Sit-Ups
15 Kettlebell Swings (53/35)
50m Prowler Push (135/95)
Rest 1:00 between rounds

2017 OPEN ATHLETES

1. Conditioning
21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU

2. Deadlift
Build to a Heavy Set of 5

3. Row Conditioning
Running Clock...
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row