2 mins on 1 minute off for 7 rounds
10 dead lift 205/155/185/125
12 HDPU
AMRAP WB 20/14/16/12
Powerlifting Program:
| WEEK 1 | 9/16/2015 | WEDNESDAY | ||
| SQUAT | BENCH | DEF DL | ||
| 4x7 @60% | 4x7 @60% | 5x2 @65% |
| WEEK 1 | 9/16/2015 | WEDNESDAY | ||
| SQUAT | BENCH | DEF DL | ||
| 4x7 @60% | 4x7 @60% | 5x2 @65% |
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym