Wednesday 3.6.19

A) Strength:
Every 2min for 3 sets
4 Deadlifts @75%

B) Conditioning:
In 15min complete:
100 Double Unders
30 Sumo Deadlifts @40% of 1RM
600m Run
15 Sumo Deaflits
-
Then in remaining time
AMRAP
15 GHD Sit Ups/Turkish Sit Ups
10 Box Jump Overs 24/20"
** your score is total rounds in AMRAP

C) Optional Accessory
Chest:    3x10 Bench Press (increase weight each set)
                    Superset w/10 Negative Push Ups w/5sec descent. NO ASCENT.
                3x10 DB Chest Flys
                    Superset w/10 DB Pull Overs
Core:    3x15 Plate Hollow Rocks
                    Superset w/30-60sec Hollow Hold without plate
                3x20 V-Ups
                3x90sec Plank