Friday 20141128


Deadlift 5-4-4-3-2-2-1 (working up to 90%)

5x5 Heavy Squat (2 easy sets, 3 sets at same weight - heavy) 

Pull-Up 15, 12, 10 (use progressions as needed; either bands or chair). Shoot for unbroken. 

Dip 20, 20, 20 (ring dips for competitors, bars for established and bench for recruits) Shoot for unbroken.  


6 x 100m Sprint w/ 2min rest b/w efforts 

4 x 200m Sprint w/ 3min rest b/w efforts

2 x 400m Sprint w/ 4min rest b/w efforts