Monday April 30th

A.  Every 2 minutes, for 16 minutes (8 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85

*Set 5 – 1 rep @ 90%

*Sets 6-8 – 2-3 reps @ 90%


B.  Against a 2-minute running clock, complete as reps as possible of:

Row 300/250 Meters

Max Reps of Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.


HERD FIT

SAME AS ABOVE but:

Row 200m

Max Reps of Burpee  Box Step Ups 24/20