Friday 09-21-18 S

Thursday, September 20, 2018

Warm Up: 
Toe Walks x GL
Heel Walks x GL
Frankenstein Walk x GL
High Knees 2 x GL
Butt Kicks 2 x GL
Hop & Lean Drill 2 x GL
Russian Swings 7-7-7  
Hang & Shrugs 7-7-7 
Kipping Swings 5-5-5 
Kipping Pull Ups 3-3-3 
800 M Run @ Z1 
+
Grab BB....
+
Briefing/Skill Work: 
Deadlifts Fractioning 
Pull Up Fractioning 
+
Strength: 
Deadlift, 3 X 3 reps, rest 3:30 mins bw 
- 3 @ 75%, 3 @ 80, 3 @ 85%  
- don't count warm up sets 

 

Workout: 
40 Deadlifts 
40 Pull Ups  
800 M Run 
40 Pull Ups  
40 Deadlifts 
- Your weight range is 165/115-205/135  

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