3 Rounds
– Max Pullups
– 100′ Overhead Lockout Walk
4 Rounds
– Max Handstand Pushups
– 10 One Armed Sledge Strikes
4 Rounds
– 50′ Alligator Pushups
– 50′ Tire Rope Pull & 50′ Tire Row
50 Weighted Situps
Categories
Day: December 17, 2009
1. Deadlift (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
2. Double Unders (2, 4, 6, 8, 10, 12, 14, 16, 18, 20)
Sumo Deadlift Practice
Deadlift @ 60-65% Max Deadlift
– 5 x 30 secs (1 min rest)
Speed Squats @ 60-65% Max Back Squat
– 5 x 5 secs (1 min rest)
Barbell Good Mornings @ 25% Max Deadlift
– 5 x 5