11/25

11.24.2014

11/25

 

A1.  Deadlift 8-10 @ 20×1 tempo AHAP with perfect form

 

*rest 30 sec

 

A2.  ring or bar dip, 33×1 or 33A1 x 5 reps

 

*rest 30 sec

 

A3.  30-sec AMRAP pushups

 

*rest 2 min, x 3 sets

 

 

9 min ascending ladder:

-3 kb swing 70/55

-3 burpee

-6 kb swing

-6 burpee

-9 kb swing

-9 burpee

-12, 12, -15, 15, etc…