Monday 4/4/16

Performance

A. Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Deadlift x 6 reps @ 3011

Station 2 – Supine Ring Row x 8 reps @ 2111

*Stick to Tempo!

Station 3 – HSPU x 8 reps or L-Seated Dumbbell Press x 8 reps @ 2111 or HS hold x 45sec

 

B. Three rounds for time of:

5 Renegade Rows

10 Strict Pull-Ups

20 Walking Lunges with DBs

*Use the same weight DB as you choose for Renegade Rows

*Renegade Row = Push-Up, Row Left, Push-Up, Row Right

 

-0r-

 

B. Three rounds for time of:

5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)

10 Deadlifts (225/155 lbs)

50 Double-Unders

*200m Run each round you scale DU’s