Friday 12/1/15

Warm-Up
1 set:
Butt Kicks x 50’
High knee Pillar Skips x 50’
Straight leg pillar Skips x 50’
Straight leg and arm bear crawl x 50’ Forward and Backward
Leg Swings (forward and side-to-side) x 10 each
Inchworm x 5 reps
+
2 sets:
Russian Step-Up x 6/leg
Burpee Jumping Pull-Up x 6
Quadruped Y raises w/ 5sec hold x 4/each
+
Deadlift Warm-Up

Workout

In teams of two, alternate tasks to complete 5 sets each of:
7 Deadlifts (225/155 lbs)
14 Chest-to-Bar Pull-Ups
400 Meter Run

*Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on….

*Each Partner will perform every movement 5 times (10 rounds as a team).