Wednesday, October 10, 2018

Prep
2 Rounds
3 15′ Rope Climbs
20 Calorie Ski Erg
15 Single Leg Kettlebell Deadlifts (Per leg)

Conditioning
4 Minute AMRAP
8 Deadlifts (205/145)
8 Bar Facing Over-the-Bar Burpees
-Rest 2 Minutes-
4 Minute AMRAP
6 Deadlifts (225/155)
6 Bar Facing Over-the-Bar Burpees
-Rest 2 Minutes-
4 Minute AMRAP
4 Deadlifts (245/170)
4 Bar Facing Over-the-Bar Burpees

Extra Strength Work
Barbell Bench Press
4 Sets of 8-12 Reps

Strict Ring Dips
3 Sets of Max Reps in 45 Seconds
Rest 1.5 minutes between sets

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