Monday September 28, 2015

Workout of the Day:

“Warm up”

Run 400 meters
12 Strict Handstand Push-ups or 30 Push-ups


Speed Deadlifts 3-3-3-3-3-3-3-3-3-3 at 60% of 1RM (perform these on the minute, drop the weight in between each rep unless you come to the noon class…..then goal is to lift the weight as fast as possible).


Four Rounds For Time:

5 Bar Muscle ups (Sub 12 Chest to Bar Pull-ups or 15 Regular Pull-ups)
20 KB Swings 53/35

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