Tuesday, 17 March 2015

WARM UP (8 minutes or less)
2 rounds:
300m Run
5 Push Ups
15 Hollow Hold Flutter Kicks (each leg)

As many reps as possible in 8 minutes:
15-Calorie Row
15 Wall Balls, 20/14#
• If no rower is available, substitute 15 Barbell Sumo Deadlift High Pulls (45/35#) + 6 Burpees every round.

Clean up, rest, set up, and warm up exactly 15 minutes, then:

3 rounds for time:
10 Deadllifts, 275/185#
10 Bar Facing Burpees
• 8-minute time limit.

EXTRA CREDIT (after class, if you have time)
“Death by Strict Pull Up”
Every minute, on the minute, complete an ascending ladder of Strict Ups.  Perform 1 rep the first minute, 2 the second minute, and so on, until you fail to complete the required reps within a minute.  Perform these as chest-to-bar, if able.