1 DeadLift @ 95% of your 1 Rep Max…
After A 400 Meter Run… 21 Wall Ball Shots… & 12 Pull Ups…
3 Times…
TAKE CARE OF YOUR BACK!!!
Load Up Your BarBell With 55% of your 1 Rep Max…
Have Plates Ready For 65%… 75%… 85%… And Finally 95%…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***
***Pull Ups… Rx’d: M&F… MOD 1: Kipping Hanging Knee Raises… MOD 2: KB Sumo DeadLift High Pulls…***
20 Min TIME CAP!!! Sub 15 Is Do-Able…
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For a Total of 3 Rounds:
400 Meter Run
21 Wall Ball Shots
12 Pull Ups
1 DeadLift… TIME!!!
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 