A. Every 2** minute for 16 minutes:
3 Sumo-Deadlifts @ 33X1*
*3 count down, 3 count on the floor to re-grip, explode up, 1 count hold at the top
**Increase load each set. Compare to 04/17/17.
B. Four rounds for time:
20 Medicine Ball Russian Twists (LTBD)
15 Sit-ups (GHD or Abmat)
10 Box Jumps w/90-degree rotation on top
*Compare to 04/17/17.
C. Strength 101 @ 6PM: “Legs #1”
Back Squat 15,12,10,8,6 reps for load.
Front Squat 10,8,8,6 reps for load.
Hamstring Raises 4 sets of 8 reps.
Sissy Squats 4 sets of 8 reps @ 5200 tempo
Hyperextensions 4 sets of 25 reps.
*Rest as needed between sets.
Post loads for A, time for B and loads for C to Members Area or comments.