WARM-UP
3 MINUTES CARDIO CHOICE
INTO…
1 SET
:30 MOUNTAIN CLIMBERS
5 INCHWORMS + 1 PUSH-UP
5/5 KB WINDMILLS
INTO…
1 SET
:30 UP-DOWNS
10/10 SINGLE ARM KB SWINGS
INTO…
1 SET
:30 LATERAL BURPEES OVER THE KB
20 KB SWINGS
INTO…
2 MINUTES POINTS OF PERFORMANCE FOR THE DEADLIFT
SPECIFIC WARM-UP
BUILD-UP
ON A 6 MINUTE RUNNING CLOCK
DEADLIFTS
3 SETS
5-8 REPS UNBROKEN (BUILDING)
*REST 1:00 B/T SETS
WORKOUT
FOR TIME
21-15-9
DEADLIFTS (225/155)(185/125)(135/95)
LATERAL BURPEES OVER THE BAR
FINISHER (STRENGTH)
EVERY 2 MINUTES X 3 SETS
1-10 UNBROKEN STRICT CHIN UPS
AB CHALLENGE
1:00 FLUTTER KICKS
1:00 LEG RAISES WITH REVERSE CRUNCH
