June 30, 2017 

June 30, 2017

Warm Up-

500m Row

3 RNFT:

5 Walk Outs

7 Push Ups

12 Air Squats

Strength-

Dead Lift:

Set 1:  50% of possible 3-RM x 5 reps

Set 2: 75% of possible 3-RM x 3 reps

Set 3: 85% of possible 3-RM x 2 reps

Set 4: 90-95% of possible 3-RM x 1 rep

Set 5: Try to match 3 RM

Set 6: Establish new 3 RM (optional)

*Rest 2-3 Minutes between Sets!

WOD-

Tabata Dead Lift 225/155

Rest 1 Minute

Tabata Wall Balls

Rest 1 Minute

Tabata Cal Row (Total Cals)

***Tabata is 20 seconds of work, followed by 10 seconds of rest for 8 Rounds***