01/10/14

unnamed (6)

Strength

Deadlift
10 reps @ 50% of 1-RM
10 reps @ 60%
10 reps @ 65%
8 reps @ 75%
6 reps @ 80%
Rest 2-3 minutes between sets

Conditioning

AMRAP 15

Two 90′ Shuttle Runs
10 Weighted Box Jumps (Men 35#-55#/ Women 20#-35#)
5 Pull-ups

NOTES: *Shuttle runs start at wall by pull-up rig and go all the way down to wall with the big white board.  *Down and back = 1 Run.  DB’s or KB’s can be used for weighted box jumps.