Monday 8/4/14

WARM UP:
5min row
10 bend & bow
10 iron cross
10 jumping pull-ups

STRENGTH:
4 sets of:
Deadlift x 7-10 reps @ 30×1 (start at 50% max)
rest 60 sec
AMRAP set of pull-ups @ 21X0 or 3-5 assisted pull-ups @ 51A1
rest 60 sec

CONDITIONING:
4R for time of:
15 KB push press 1 arm
15 KBS

COOL DOWN/FINISHER:
400m jog/row
banded bully

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