Wednesday 10-09-19

Tuesday, October 8, 2019

Strength:
Every 3 Mins for 9 Mins:

Station 1: 8-10 BB RDLs @ 95/65-135/95 (smooth tempo)
Station 2: 4-6 Weighted Strict Pull-Ups/Banded Slow Ecc 
Station 3: 6-8 Strict Ring or Matador Dips/Banded or Box Dips 
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Right into...
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From 9:00 Mins to 15:00 Mins:
Deadlift, 3 x 5 @ 65-70%, rest as needed  
- larger classes partner up and compromise on a moderate load 

Workout:
Teams of 2:

40 Deadlifts 115/75-135/95
40 Push Press 115/75-135/95 
40 KB swings 53/35-70/53 
40 Burpees to Target 4-6" above target 
300m Partner Run
30 Deadlifts
30 Push Press
30 KB swings
30 Burpees to Target
200m Partner Run
20 Deadlifts
20 Push Press
20 KB swings
20 Burpees to Target

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