7-18-14

Warm Up: – AMRAC 8

10 pullups

15 pause squats (3 sec in bottom)

20 kb swings @ med-heavy

Strength: – Deadlift: 5-4-3-2-1

Start @ bodyweight (sc: 80%)

Add 15% of total weight to next set

Upon completion of all sets, start over +10 lbs

Repeat until failure of a set

WOD: – Tabata Work – 8 intervals of 20sec work/10sec rest

Situps / Back extensions (alternating each interval)

Pushups

T2B

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