Tuesday May 20th, 2014

Fitness:

8 Minutes of the following @ 80%
100 Meter Run
8 Deadlifts @ 135/95, 95/65
4 Step Down Box Jumps
+
Rest 4 Minutes
+
10 Minutes of the following @ 80% 

100 Meter Run
10 Kettlebell Swings
10 Walking Lunges
+
Rest 5 Minutes
+
8 Minutes of the following @ 80% Aerobic:
100 Meter Run
8 Burpees
4 Plank-Walk-Outs

Performance:

A.
Skill work of your choice.  L-sits, pistols, etc., 10 minutes

B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 7-8 reps @ 70-85%
(Make these as heavy as you can handle and still get 7 to 8 reps. Do not load up the bar and then get 4 reps. That is lame. 

Rest 3 minutes between sets 3-6. The building sets can be less rest.

C.
Partner workout

6 total rounds for time.  1 partner works while 1 rests.
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 4 minute between.