Thursday

CLASS PROGRAM

A.) Deadlift

5x7 @ 62.5% 

B.)  2011 Regionals event 4 - remix

For time:

100 Pull-ups
75 Kettlebell swings (24 / 16 kg)
100 Double-unders
25 Overhead squats (95 / 65 lbs)

——————— 

C.) Accessory

reverse hyper

4x12

quad extension

4x12

one legged RDL

4x12

Sumo good morning

3x10

D.) conditioning

•5 rounds

15 burpees

8 box jump over 30/24” 

 -90 sec rest

•  10 min effort Air Dyne

Optimum level of conditioning = BW in cals