Deadlift
On the 1:30 × Sets: 8
Between each set 20 Russian twists 25/20#
Build each round
8 Reps @ 40%
8 Reps
6 Reps @ 55%
6 Reps
4 Reps @70%
4 Reps
2 Reps @ 85%
2 Reps
Section 2
-Goal- get as many reps/calories as possible with correct form.
Option: take a white board to count the reps in each movement. (score total amount of reps)
-1 laps:
-4 sections
Timer Mix Burnout
Work 1:45
Rest .30
Move .45
Section 1
1:45- Landmine Bent over rows
:30 rest/move
1:45- plate OH sit-ups
:45 rest/move to next section
Section 2
-box tricep dips
-Box jumps
Section 3
-Rig Jerk press 135/85#
-Rowers Cals
Section 4
-DB sitting Bicep curls 30/20#
-turf Sprints (each cone is 1rep)
Circuit 229
DL 325
Circuit 206
DL - 305
Circuit 255
Deadlift 185#
Circuit 234