14 Nov 2016

Warm up:
Lower body lift prep (5 mins)

Review:  Deadlift or Power Clean (5 mins)

Barbell warm up (5-8 mins) and add weight

LIFT:  Deadlift or Power Clean (Rest 1:30 btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

Hinshaw warm up:  hurdles, ankle flexion walks, heel walk, tippy toes, inside tippy toes, outside tippy toes (5 mins)

WORK:  (Morning classes will have to do Rx2 for time)
6 rnds of couplet:

[800 m RUN followed with
3 rnds 5 push ups/10 sit ups/15 squats] {equals ONE round}

After 6th round:

*REST 3 MINS*

100m sprint
REST 1 MIN
100 m sprint

Rx2:  6 rounds of [400 m Run and 2 rnds of push up/sit up/squat] combo

SILVERS:
Upper body lift prep
Shoulder prep

LIFT: BENCH PRESS (same rep scheme as above)

15 MIN EMOM - same

WORKOUT:  6 Rounds
Row 500 m
5 push ups
10 sit ups
15 squats