Wednesday, 24 December 2014

WARM UP
3 rounds, but no more than 10 minutes:
   2. Weighted Pistols x 5 (each leg; choose weight and method)
   3. Glute Ham Raises x 5

STRENGTH (15 minutes)
SPEED Deadlift:  6x3 @ 70% 1RM
• Reset between each rep.  Move the bar with speed and aggression.

CONDITIONING
For time**:
100 Thrusters, 135/95#
** Begin the workout with 5 Burpees and then, at the top of each minute, break from Thrusters to perform 5 Burpees until all Thrusters are complete.
• 25-minute total time limit.